food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy


Send this page to a friend...
Printer friendly version
return to recipes

10 Minute Seared Tuna

This very quick tuna recipe gives you a way to enjoy the nutritional benefits of tuna in just a few minutes without compromising flavor. Our stovetop searing method is a healthier way of cooking fish that does not use heated oils.

10 Minute Seared Tuna Prep and Cook Time: 10 minutes

Ingredients:
12 oz of tuna cut into 2 steaks
2 TBS mirin rice wine, (can be found in Asian section of supermarket)
1 + 1 TBS fresh squeezed lemon juice
2 TBS soy sauce
1 TBS minced fresh ginger
3 TBS minced scallion
salt & white pepper to taste

Directions:


  1. Preheat 10-12 inch non-stick skillet over medium high heat for 2 minutes.
  2. While pan is preheating, rub tuna with 1 TBS lemon juice, season with a little salt and white pepper, and prepare ginger and scallion.
  3. Cook tuna for 1-2 minutes on each side, depending on thickness, and remove from pan. 1 minute will cook it rare. This is our Stove top Searing cooking method. Place on a plate.
  4. Turn heat down to medium and add rest of ingredients to pan in order given, and cook for 1 minute. Season with salt and pepper. Pour over tuna and serve.

    Serves 2


Serving Suggestion:
Serve with

Healthy Cooking Tips: Make sure the tuna is very fresh and about 1 inch thick or more. Yellowfin is good for this recipe. Refer to our stove-top searing animation if needed for more instruction. Basically, it is best to make sure the pan has had sufficient time to get hot so it sears the tuna. This will seal in the moisture. Because tuna can get dry from cooking, it is important not to over cook it. Tuna is best served cooked no more than medium rare.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

10 Minute Seared Tuna
1.00 serving
243.99 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.48 g 150.0 11.1 excellent
selenium 62.44 mcg 89.2 6.6 excellent
vitamin B3 (niacin) 17.55 mg 87.8 6.5 excellent
protein 42.30 g 84.6 6.2 excellent
vitamin B6 (pyridoxine) 1.60 mg 80.0 5.9 excellent
sodium 1360.28 mg 56.7 4.2 very good
vitamin B1 (thiamin) 0.77 mg 51.3 3.8 very good
vitamin K 38.81 mcg 48.5 3.6 very good
phosphorus 359.73 mg 36.0 2.7 good
potassium 895.52 mg 25.6 1.9 good
magnesium 100.45 mg 25.1 1.9 good
vitamin C 12.68 mg 21.1 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 10 Minute Seared Tuna

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002-2005 The George Mateljan Foundation