Sesame-Crusted Tuna with Summer Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Sesame-Crusted Tuna with Summer Salsa
25 min.
2
532kcal

Suggestions

Ingredients

  • ounce tuna steaks ()
  •  avocado diced
  • teaspoons canola oil 
  • 0.3 teaspoon ground ginger 
  • tablespoon juice of lime 
  •  mangos diced peeled seeded
  • servings salt and pepper black freshly ground to taste
  • 0.3 cup sesame seed toasted
  • 0.3 teaspoon wasabi powder 

Equipment

  • bowl
  • grill

Directions

  1. Preheat grill for medium heat. Lightly oil grate.
  2. Mix together the avocado, mango, lime juice, ground ginger, and wasabi powder in a bowl. Season to taste with salt and pepper. Set aside until ready to serve.
  3. Spread the sesame seeds over the bottom of a shallow dish.
  4. Brush the tuna steaks with the canola oil, and dip into the sesame seeds, evenly coating both sides.
  5. Place tuna steaks on prepared grill. Cook until fish turns opaque, turning once, about 4 minutes for 1 inch thick steaks.
  6. Serve immediately with summer salsa and additional wasabi on the side.

Nutrition Facts

Calories532kcal
Protein23.58%
Fat55.23%
Carbs21.19%

Properties

Glycemic Index
79.38
Glycemic Load
8.69
Inflammation Score
-10
Nutrition Score
42.692173584648%

Flavonoids

Cyanidin
0.44mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.05mg
Myricetin
0.06mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:532.09kcal
26.6%
Fat:34.06g
52.39%
Saturated Fat:5.27g
32.93%
Carbohydrates:29.4g
9.8%
Net Carbohydrates:18.7g
6.8%
Sugar:15.03g
16.71%
Cholesterol:43.09mg
14.36%
Sodium:54.62mg
2.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.71g
65.42%
Vitamin B12:10.69µg
178.22%
Vitamin A:3748.18IU
74.96%
Selenium:49.02µg
70.02%
Vitamin B3:13.14mg
65.69%
Vitamin C:50.03mg
60.64%
Copper:1.17mg
58.67%
Vitamin B6:1.05mg
52.53%
Phosphorus:474.45mg
47.44%
Vitamin D:6.46µg
43.09%
Fiber:10.7g
42.81%
Magnesium:163.4mg
40.85%
Manganese:0.78mg
39.2%
Folate:147.19µg
36.8%
Vitamin B1:0.52mg
34.68%
Vitamin E:4.91mg
32.73%
Potassium:1048.93mg
29.97%
Vitamin B2:0.5mg
29.58%
Vitamin B5:2.82mg
28.17%
Vitamin K:28.51µg
27.16%
Iron:4.67mg
25.95%
Calcium:217.27mg
21.73%
Zinc:2.89mg
19.25%
Source:Allrecipes