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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.
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 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


Nutritional Profile

10 Minute Seared Tuna
1.00 serving
(245.46 grams)
Calories: 244

NutrientDRI/DV

 selenium114%

 vitamin B3110%

 vitamin B694%

 protein85%

 vitamin B164%

 phosphorus51%

 vitamin K43%



 magnesium24%

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
Calories: 244

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
selenium 62.44 mcg 114 8.4 excellent
vitamin B3 17.55 mg 110 8.1 excellent
vitamin B6 1.60 mg 94 6.9 excellent
protein 42.30 g 85 6.2 excellent
vitamin B1 0.77 mg 64 4.7 very good
phosphorus 359.73 mg 51 3.8 very good
vitamin K 38.81 mcg 43 3.2 good
vitamin B12 0.88 mcg 37 2.7 good
pantothenic acid 1.39 mg 28 2.1 good
magnesium 100.45 mg 24 1.8 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 10-Minute Seared Tuna

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