Sesame Tuna
Serves 1|
Hands-On Time:
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Total Time:
Ingredients
- 1/2 cup wild rice
- 1/2 cup fresh green beans
- 4 ounces ahi tuna (3/4-inch-thick steak)
- 1 tablespoon sesame seeds
- 2 teaspoons olive oil
Directions
- Cook the rice according to the package directions.
- Meanwhile, pour about 1/2 inch of water into a small saucepan and bring to a simmer over medium-high heat. Fit a steamer basket in the pan. Place the green beans in the steamer, cover, and steam until tender, about 4 minutes.
- Coat the tuna evenly on both sides with the sesame seeds. Heat the oil in a small skillet over medium-high heat. Add the tuna
and cook for 1 1/2 to 2 minutes per side for medium rare. Serve with the rice and green beans.
Nutritional Information
- Per Serving
- Calories 603
- Fat 21g
- Sat Fat 4g
- Cholesterol 43mg
- Sodium 57mg
- Protein 41g
- Carbohydrate 65g
- Sugar 4g
- Fiber 7g
- Iron 4mg
- Calcium 50mg
What does this mean? See
Nutrition 101
.
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Quick Tip
Many fish fillets have small pin bones in them, which can pose a choking hazard. Before cooking, gently run your fingers along
the fillets, locate any bones, and pull them out with tweezers.
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