Sesame Encrusted Seared Tuna

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sesame Encrusted Seared Tuna
68 min.
1
899kcal

Suggestions

Ingredients

  • cup asian marinade store-bought
  • tablespoon sesame seed black
  • bunch chives 
  • cup rice white cooked
  • 0.5 cup olive oil 
  • cup julienne vegetables carrot, zucchini, squash
  • tablespoon scallions thinly sliced
  • ounce fillet sushi-grade yellowfin tuna 

Equipment

  • frying pan
  • blender

Directions

  1. Coat the tuna with the marinade and place in the refrigerator for 30 minutes.
  2. Add 1/2 cup of the olive oil to a medium saute pan and turn on medium-high heat. Julienne all of the vegetables and saute them quickly, 3 to 4 minutes. Set aside and keep warm. When the tuna is ready, take it out of the marinade and coat with the black sesame seeds.
  3. Pour another 1/2 cup of olive oil into a medium saute pan.
  4. Place on medium-high heat and sear tuna on both sides until golden brown.
  5. Let the tuna cool for 5 minutes. In a blender, blend the chives and remaining oil and strain.
  6. Place the strained mixture into the refrigerator until needed. To serve, mold the rice in a ramkin and place in center of the plate.
  7. Place the vegetables on top. Next, slice the tuna into 1-inch thick slices.
  8. Place them around the rice, making sure to overlap them just a bit. Spoon the chive oil around the plate and garnish with scallions.

Nutrition Facts

Calories899kcal
Protein26.66%
Fat28.42%
Carbs44.92%

Properties

Glycemic Index
311
Glycemic Load
66.1
Inflammation Score
-10
Nutrition Score
53.425217918728%

Flavonoids

Apigenin
0.1mg
Luteolin
0.14mg
Isorhamnetin
0.27mg
Kaempferol
0.48mg
Quercetin
0.83mg

Nutrients percent of daily need

Calories:898.61kcal
44.93%
Fat:29.07g
44.72%
Saturated Fat:4.37g
27.31%
Carbohydrates:103.34g
34.45%
Net Carbohydrates:84.77g
30.82%
Sugar:0.32g
0.35%
Cholesterol:66.34mg
22.11%
Sodium:277.25mg
12.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.35g
122.7%
Vitamin A:21592.62IU
431.85%
Selenium:170.46µg
243.51%
Vitamin B3:37.76mg
188.8%
Vitamin B6:2.21mg
110.41%
Manganese:2.01mg
100.36%
Phosphorus:842.64mg
84.26%
Fiber:18.58g
74.3%
Vitamin B12:3.54µg
58.97%
Vitamin C:46.99mg
56.95%
Vitamin B1:0.81mg
54.18%
Magnesium:209.92mg
52.48%
Potassium:1758.89mg
50.25%
Copper:0.9mg
44.87%
Iron:7.04mg
39.11%
Folate:145.33µg
36.33%
Vitamin B2:0.6mg
35.36%
Vitamin K:34.11µg
32.49%
Zinc:3.95mg
26.35%
Vitamin E:3.64mg
24.29%
Calcium:213.47mg
21.35%
Vitamin D:2.89µg
19.28%
Vitamin B5:1.8mg
17.96%