Seared Tuna Recipe
This seared tuna recipe is a healthy dietary choice, particularly for anti-inflammatory diets which require no dairy and no grains. Soy is a grain, so when preparing tuna steaks or fish of any kind, I pass on the soy and use citrus or other flavorings. Having a no grain diet has been a challenge, but has truly helped my severe degenerative osteoarthritis – my pain is now down by about 85%. I feel walking daily helps, but it’s the diet that contributes tremendously.
According to the American Dietetic Association, Omega-3 fat is a highly recommended nutritious component of our diets and the ADA recommends we consume 500 mg per day of Omega-3 food. Tuna is filled with Omega-3 fats, with Blue-Fin tuna having the highest amount of Omega-3’s. Tuna contains strong protein content and vitamins B-6, B-12, D, Niacin, and Phosphorus. One caution about tuna is that it can sometimes contain mercury. Therefore the recommendation is to consume fresh tuna occasionally and only up to 6 ounces of canned Albacore tuna per week.
A recent visit to Biltmore Estate in Asheville, North Carolina had me drooling over the seared tuna – Tuna Sashimi with Red Wakame [seaweed] Salad that the chefs prepared at the Library Lounge at The Inn at Biltmore – light and perfect lunch or delicious dinner – extremely low in fat, high in protein, and filled with flavor. If you have a special dietary concern, just ask your waiter to see if the restaurant can help. During my visit to the Library, Lounge was amazing – the chef came up to ask me details on my food allergies and made me feel very comfortable. Below is a seared tuna recipe without soy sauce so you can try it at home.
- Tuna steaks
- Cooking oil
- Marinade Ingredients –
- 1/2 cup orange juice
- 1/4 cup lemon juice
- 3 Tablespoons olive oil
- 1 teaspoon ginger, finely chopped
- 1 garlic clove, crushed and chopped
- Topping –
- Sesame Seeds
- Black pepper
- Wash and dry tuna steaks thoroughly.
- Mix all marinade ingredients together.
- Marinate tuna steaks in marinade mixture for one hour.
- Pull steaks out of marinade, pepper and deep all sides in sesame seeds.
- Heat cooking oil in a frying pan on high until just below smoking point – a very hot pan.
- Place sesame seed crusted tuna in pan for one minute each side. Watch carefully to make sure you do not burn the seeds.
- Slice tuna in 1/4 inch slices on a cutting board.
- Serve immediately.