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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.

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 tamari (soy sauce) 1 TBS minced fresh ginger 3 TBS minced scallion salt & white pepper to taste

Directions:

1. Preheat 10-12 inch stainless steel 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. Place tuna on preheated skillet and cook for 1-2 minutes on each side, depending on thickness, and then remove from skillet. Seared tuna is best when medium rare. This is our Stovetop 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

• Napa Cabbage Salad
• Seaweed Rice

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 Stovetop 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 overcook it. Tuna is best served cooked no more than medium rare.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 10-Minute Seared Tuna is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

10 Minute Seared Tuna 1.00 serving 245.46 grams 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 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

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