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Yields:
4 servings
Meal Type:
Main Dishes
Rating:
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Wasabi Sesame Tuna

If you like the flavor of wasabi, you will like this tuna recipe.

Ingredients

Directions

  1. In shallow dish, combine soy sauce, wasabi paste and pepper. Mix well.
  2. Add the tuna and turn thoroughly coating both sides.
  3. Let sit for 10 minutes or plan ahead and let marinate overnight in a zipper bag or food saver bag.
  4. Coat a pan with non-stick cooking spray or one turn of the pan with olive oil. Heat pan on medium to high heat.
  5. Place the sesame seeds in another shallow dish, add the tuna and turn to coat completely.
  6. Sear the tuna for 1 to 2 minutes per side, or until browned or cooked to desired doneness. Slice thinly and serve with brown rice or vegetables.
  7. Note: fish cooks fast! It will be dry and chewy if overcooked. These do not come out of a pan fiery hot, but with wasabi flavor. You can always add more heat if you wish.
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Nutrition summary:

There are 429 calories in 1 serving of Wasabi Sesame Tuna.
Calorie break-down: 16% fat, 5% carbs, 79% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 67
Calories 429
 
% Daily Values*
Total Fat 7.49g 12%
  Saturated Fat 0.63g 3%
  Polyunsaturated Fat 1.968g  
  Monounsaturated Fat 1.693g  
Cholesterol 150mg 50%
Sodium 726mg 30%
Potassium 74mg  
Total Carbohydrate 5.14g 2%
  Dietary Fiber 1.2g 5%
  Sugars 1.8g  
Protein 80.45g  
 
Vitamin A 3% Vitamin C 6%
Calcium 15% Iron 28%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
21%
of RDI*
(429 calories)
21% of RDI
Calorie Breakdown:
 
Carbohydrate (5%)
 
Fat (16%)
 
Protein (79%)
Carbohydrates, 5.14g (5%) Fat, 7.49g (16%) Protein, 80.45g (79%)
* Based on a RDI of 2000 calories