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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
429
 
% Daily Values*
Total Fat
7.49g
12%
Saturated Fat
0.63g
3%
Trans Fat
-
Polyunsaturated Fat
1.968g
Monounsaturated Fat
1.693g
Cholesterol
150mg
50%
Sodium
726mg
30%
Total Carbohydrate
5.14g
2%
Dietary Fiber
1.2g
5%
Sugars
1.8g
Protein
80.45g
Vitamin D
-
Calcium
600mg
60%
Iron
19.80mg
110%
Potassium
74mg
2%
Vitamin A
600IU
12%
Vitamin C
14.4mg
24%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21%
of RDI*
(429 calories)
21% of RDI
Calorie Breakdown:
 
Carbohydrate (5%)
 
Fat (16%)
 
Protein (79%)
* Based on a RDI of 2000 calories


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