Seared Tuna Over Raw Vegetables

Seared Tuna may change the reason many fish lovers agree that the best way to enjoy high-quality tuna is served rare. If you have a difficult time eating partially raw fish, you can bake or sear the tuna for this recipe until it is cooked all the way through.

Seared TunaPrep Time: 15 min
Cook Time: 8 min
Ready In: 25 min

Servings: 4

10 medium Radishes, grated
3 large Carrots, grated
½ cup Chopped Cabbage
2 medium Yellow-fin Tuna fillets, sushi-grade if possible (about 1 pound of meat total)
2 tsp Olive Oil
2 tbsp Wheat-free Tamari (for dipping)
¼ tsp Wasabi Paste (optional)
2 tbsp Toasted Sesame Seeds

Combine radishes, carrots, and cabbage in a large serving bowl.
Heat olive oil in a medium skillet over high heat until oil is shimmering but not smoking. Cook the tuna fillets on one side for about 3 minutes, until they develop a thin (3-millimeter) layer of white, cooked flesh. Turn fillets over, and sear for another 3 minutes or so until they develop a white, cooked layer on that side. The fillets’ centers still will be pink.
Remove fillets from heat and slice lengthwise into thin slices; make sure each piece has pink in the center and white around the edge.
Arrange the seared tuna slices on top of the grated vegetables; garnish with toasted sesame seeds. Serve with tamari and wasabi for dipping.

Tips & Notes
You can use teriyaki sauce instead of tamari for dipping, but make sure it doesn’t contain added sugar or wheat.
Omega-3 fatty acids are a form of heart-healthy, polyunsaturated fat found primarily in fish oils. These fats help to protect you from heart disease by promoting decreased blood pressure and a lower blood triglyceride level.
Anti-inflammatory properties of omega-3 fatty acids may slow the formation or growth of fat deposits in your arteries, which can lead to a heart attack or heart failure. The benefits of omega-3 fatty acids are especially important if you have diabetes because of your increased risk of heart disease.
Fresh tuna contains the highest concentration of omega-3 fatty acids. If you are eating canned tuna, white albacore tuna packed in water contains more omega-3 fatty acids than light and oil-packed varieties. The American Heart Association recommends eating omega-3 fatty acid-rich fish at least twice weekly.
Watching your weight is an important component of diabetes management, especially if you have type 2 disease. Lean protein sources such as tuna provide the building blocks required to maintain your body systems without adding an excessive number of calories to your nutrition plan. Three ounces of tuna provides you with approximately 22 g to 25 g of high-quality protein.

Nutritional Information Per Serving
Calories: 195.3
Total Fat: 5.6g
Saturated Fat: 0.9g
Cholesterol: 50mg
Sodium: 580mg
Total Carbohydrates: 6.8g
Dietary Fiber: 2.3g
Protein: 28.9g


If you found this post delicious, please leave a comment on the page.

Print Friendly, PDF & Email

Filed under: Recipes for Diabetics

Like this post? Subscribe to my RSS feed and get loads more!