Thursday, July 18, 2013

Tasty Thursday: Sesame-Seared Tuna

Tasty Thursday: Sesame-Seared Tuna

By David Rocco
Serves: 6
  • 3 large carrots, peeled and shredded
  • 10 leaves fresh mint, finely chopped
  • Juice of 1/2 orange
  • Sea salt, to taste
  • 1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTECE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)
  • 1/8 tsp red pepper flakes, optional
  • 6 tbsp sesame seeds
  • 24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)
  • Fresh ground black pepper, to taste
  1. In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.
  2. On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.
  3. In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.
  4. To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.
Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

(Recipe from

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