Sesame-Crusted Tuna with Wasabi-Ponzu Sauce

Gluten Free
Dairy Free
Health score
53%
Sesame-Crusted Tuna with Wasabi-Ponzu Sauce
45 min.
4
349kcal

Suggestions


Indulge in a culinary delight with our Sesame-Crusted Tuna with Wasabi-Ponzu Sauce, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also packs a punch with its vibrant taste and appealing presentation. Ready in just 45 minutes, it’s an ideal choice for a quick yet impressive lunch or dinner.

Imagine succulent tuna steaks, expertly seared to your desired doneness, enveloped in a crunchy sesame seed crust that adds a delightful texture. The accompanying wasabi-ponzu sauce, with its zesty notes of citrus and a hint of heat, elevates the dish to a whole new level. Each bite is a harmonious blend of flavors that will tantalize your taste buds and leave you craving more.

With only 349 calories per serving, this dish is a guilt-free indulgence that doesn’t compromise on taste. The caloric breakdown reveals a healthy balance of protein, fats, and carbohydrates, making it a nutritious option for those looking to maintain a healthy lifestyle. Whether you’re hosting a dinner party or simply treating yourself to a gourmet meal at home, this Sesame-Crusted Tuna is sure to impress and satisfy.

Ingredients

  • 24 ounce tuna steaks ( 3/)
  • tablespoons sesame seed black
  • teaspoon brown sugar 
  • teaspoon ginger fresh grated peeled
  • tablespoon green onions chopped
  • teaspoons honey 
  • teaspoons juice of lemon fresh
  • teaspoon lemon rind grated
  • tablespoons soya sauce low-sodium
  • tablespoons orange juice fresh
  • tablespoon rice vinegar 
  • 0.3 teaspoon salt 
  • tablespoons sesame seed 
  • teaspoons vegetable oil 
  • 1.3 teaspoons wasabi paste prepared

Equipment

  • frying pan
  • whisk

Directions

  1. Combine first 10 ingredients, stirring with a whisk.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Sprinkle tuna with salt.
  4. Combine sesame seeds in a shallow dish. Dredge tuna in sesame seeds.
  5. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness.
  6. Garnish with green onions, if desired.
  7. Serve tuna with sauce.

Nutrition Facts

Calories349kcal
Protein49.35%
Fat40.92%
Carbs9.73%

Properties

Glycemic Index
67.82
Glycemic Load
2.4
Inflammation Score
-10
Nutrition Score
33.07608703945%

Flavonoids

Eriodictyol
0.14mg
Hesperetin
1.38mg
Naringenin
0.22mg
Kaempferol
0.02mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:349.04kcal
17.45%
Fat:15.62g
24.03%
Saturated Fat:3.18g
19.9%
Carbohydrates:8.36g
2.79%
Net Carbohydrates:6.87g
2.5%
Sugar:4.76g
5.28%
Cholesterol:64.64mg
21.55%
Sodium:501.99mg
21.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.38g
84.76%
Vitamin B12:16.04µg
267.34%
Selenium:65.65µg
93.79%
Vitamin B3:15.33mg
76.65%
Vitamin A:3747.02IU
74.94%
Vitamin D:9.7µg
64.64%
Phosphorus:512.25mg
51.22%
Vitamin B6:0.88mg
43.92%
Vitamin B1:0.5mg
33.59%
Magnesium:128.63mg
32.16%
Copper:0.57mg
28.49%
Vitamin B2:0.48mg
28.16%
Iron:3.39mg
18.82%
Vitamin B5:1.85mg
18.53%
Manganese:0.32mg
16.13%
Potassium:542.33mg
15.5%
Vitamin E:1.96mg
13.07%
Zinc:1.91mg
12.71%
Calcium:119.79mg
11.98%
Vitamin C:6.84mg
8.29%
Vitamin K:7.25µg
6.91%
Fiber:1.49g
5.97%
Folate:21.11µg
5.28%
Source:My Recipes