Tremendous wholesome seafood dish, this one seared ahi tuna steak the recipe includes a delicate piece of fish ready in a sauce that’s each honey-sweet and spicy soy sauce.
Don't know what ahi tuna is? You could comprehend it higher by its different identify: yellowfin tuna. Nonetheless scratching your head? Properly, learn on.
This fish is understood for its delicate taste and effective texture AND its vibrant pink colour, therefore the identify “ahi” tuna (“ahi” is the Hawaiian phrase for “hearth”). It’s extremely in style as it’s a favourite ingredient for sushi, sashimi and poke bowls. For that reason, I encourage you to search for sustainably sourced tuna. (Consuming is one factor, consuming responsibly is one other!).
This recipe incorporates each savory and candy substances, however you must mess around with the measurements to fit your palette. I'll additionally embody quite a lot of facet dishes that go nicely with the tuna, so you may make a good looking, filling meal for your loved ones throughout the week or for friends over the weekend.
You'll love this recipe as a result of:
- This baked tuna recipe takes just some minutes to prepare dinner: the right appetizer or primary course for a busy work week.
- Tuna is cooked to an ideal medium-rare, stuffed with umami flavors from soy sauce, sesame and honey.
- You’ll be able to serve this grilled tuna steak with a wholesome Asian salad or simply plain rice to maintain it easy.
Is This Seared Ahi Tuna Steak Wholesome?
Unsurprisingly, tuna is nice for you. It’s a lean meat with a excessive protein content material. Like most fish, it’s wealthy in omega-3 fatty acids, that are good in your coronary heart. It additionally gives vitamin B12, selenium and niacin. Simply don't overdo it with soy sauce, which is excessive in sodium.
Variations
- Be at liberty to switch the soy sauce with shoyu, a fermented Japanese soy product. If you’re delicate to salt, use the low sodium model.
- You’ll be able to substitute the honey with common sugar or, should you like that consistency, use brown sugar that incorporates molasses. You could find the feel extra to your liking.
Often requested questions and ideas
Permit the roasted tuna steak to chill fully. Wrap it fully in both aluminum or plastic, or put it in an hermetic container. Eat the fish inside 2 days. Any longer and its high quality might be compromised. It’s also possible to freeze the fish. To stop frostbite, wrap the fish in aluminum or plastic, then place in an hermetic container. It ought to last as long as 3 months, however I like to recommend you eat it inside 2.
Once you need to eat it, let the fish thaw in a single day within the fridge. Nevertheless, test the fish earlier than consuming; if it smells, has a slimy coating, or is pale in colour, it's finest to discard it.
Don’t marinate tuna steaks within the fridge for too lengthy. Doing so will make the tuna style saltier. Should you plan to marinate for an extended time frame, use low sodium soy sauce.
Tuna is fit for human consumption medium-rare as a result of it’s a fish that normally doesn’t include parasites. To be protected, it’s also possible to purchase tuna for sushi.
The cooking time for seared tuna is dependent upon the thickness of your steak. I used a 2 inch thick tuna fillet which ought to take 2 minutes to prepare dinner on either side.
Submission options
I attempted to go wholesome with these options, however don't fear: all of them style good and can go nicely with tuna:
Wholesome Mediterranean couscous salad: Couscous has a nutty taste that, being Mediterranean (sure, that's a phrase), takes on a freshness that pairs nicely with any fish.
Cucumber and tomato salad (with onions): Right here's one other salad, this one that includes vibrant greens and reds (and a little bit purple). And you recognize the final rule with salads, proper? The brighter the higher.
Vegetable fried rice: This one works nicely with soy sauce in a tuna marinade. Collectively, they produce oriental-infused meals.
Vegan candy potato salad with avocado dressing: I wished to incorporate a potato facet dish. This one incorporates candy potatoes which might be more healthy than your conventional potatoes. It's as much as you whether or not you need to hold the avocado dressing or simply use the tuna sauce for seasoning.
Recipe
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Components
- 1 2 inch thick tuna steak/fillet
- 2 table-spoon I'm a willow tree
- 1 a teaspoon white sesame seeds
- 2 table-spoon sesame oil
- 1 table-spoon copper
- tweak black pepper
- ½ table-spoon inexperienced onions sliced
- lime wedges for garnish
Vitamin
Calorie: 216kcal | Carbohydrates: 10G | Protein: 9G | Fats: 16G | Saturated Fat: 2G | Polyunsaturated fat: 7G | Monounsaturated fat: 6G | Ldl cholesterol: 11mg | Sodium: 1018mg | Potassium: 128mg | Fiber: 0.3G | Sugar: 9G | Vitamin A: 670IU | Vitamin C: 0.3mg | Calcium: 17mg | Iron: 1mg
