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15 Minute Seared Tuna with Sage

Tuna is so high in Omega-3’s that it is a wonderful fish to eat often. This is a great tasting and interesting way of preparing it with the fresh sage that can be done in just 15 minutes. It gives you a lot of flavor with a healthy, light sauce.

15 Minute Seared Tuna with Sage Prep and Cook Time: 15 minutes

Ingredients:
1 lb tuna cut into 4 pieces
2 medium cloves garlic, pressed
2 TBS finely grated or minced lemon rind
1 + 2 TBS fresh lemon juice
2 TBS finely minced fresh sage,
1 TBS finely minced fresh parsley
cup chicken or vegetable broth
pinch red pepper flakes
salt and black pepper to taste

Directions:


  1. Prepare all the ingredients and have ready to use.
  2. Rub tuna with 1 TBS fresh lemon juice and season with salt and black pepper.
  3. Preheat a non-stick 10-12 inch skillet over medium heat for about 2 minutes. You do not need oil or liquid for this. Cook tuna on each side for about 1 minutes. This is our (Stove top Searing) cooking method. Remove from pan, and place on a plate.
  4. Add rest of ingredients to pan in order given, and cook for about 1 minute. Pour over tuna and serve.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: Because tuna can get dry when cooked it’s important to choose very fresh cuts at least 1 inch thick. Yellowfin tuna is a good type for this dish. Because temperature varies in stoves check for doneness only about 30 seconds after turning. Tuna is usually best, cooked medium rare. Stick the tip of a sharp knife to check for doneness. It should begin to flake on the outside, but still be reddish and firm in the center. Remove it from the heat slightly before it’s cooked to your preference, as it continues to cook after it has been removed from the heat. Make sure that your sauce ingredients are very finely minced for this recipe, especially the lemon rind. The flavors merge together better and the rind can be strong and bitter if left in bigger pieces. Don’t over cook the sauce. You want it fresh tasting for best flavor.


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.

15 Minute Seared Tuna with Sage
1.00 serving
132.05 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.30 g 93.8 12.8 excellent
selenium 41.64 mcg 59.5 8.1 excellent
vitamin B3 (niacin) 11.17 mg 55.9 7.6 excellent
protein 26.83 g 53.7 7.3 very good
vitamin B6 (pyridoxine) 1.05 mg 52.5 7.2 very good
vitamin B1 (thiamin) 0.50 mg 33.3 4.5 very good
phosphorus 221.69 mg 22.2 3.0 good
vitamin C 13.23 mg 22.1 3.0 good
potassium 546.72 mg 15.6 2.1 good
magnesium 62.35 mg 15.6 2.1 good
manganese 0.23 mg 11.5 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 15 Minute Seared Tuna with Sage

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