Calorie Count Of Pan-Seared Ahi Tuna

Pan-seared ahi tuna is a delicious and easy-to-make dish that can be a great source of protein. The calorie count for this dish can vary depending on the ingredients and serving size. On average, a serving of pan-seared ahi tuna contains around 206 calories. The calorie composition is typically 7% fat, 10% carbs, and 83% protein. However, the specific recipe and ingredients used can impact the calorie count. For example, adding ingredients like honey, sesame oil, or soy sauce will contribute additional calories.

Calories per serving: 206

Pan-seared ahi tuna is a delicious and easy-to-make dish. It is a great option if you're looking for something different from your regular chicken or plain tuna meals. The dish is also relatively healthy, with a calorie count of 206 per serving.

The Recipe

To make pan-seared ahi tuna, you'll need a few simple ingredients: fresh grated ginger, balsamic vinegar, garlic, soy sauce, green onion, lemon juice, and of course, ahi tuna steaks. Start by mixing the balsamic vinegar, garlic, soy sauce, ginger, green onion, and lemon juice in a large bowl. This mixture will serve as a marinade for the tuna steaks. Cover the steaks tightly in the bowl and refrigerate for at least an hour.

Once the tuna is done marinating, it's time to sear it. Heat a non-stick skillet over medium-high to high heat. When the pan is nice and hot, place the steaks in and sear for 1 minute to 1 1/2 minutes on each side. That's it! You can then remove the steaks from the pan and slice them as desired.

Nutritional Information

Now, let's talk about those calories. Each serving of this pan-seared ahi tuna has approximately 206 calories. Breaking that down, 7% of those calories come from fat, 10% from carbohydrates, and a substantial 83% from protein. This makes it an excellent choice if you're looking for a high-protein meal.

Serving Suggestions

You can serve this dish with a variety of sides. Some suggestions include lettuce, steamed asparagus, or other vegetables. If you're looking for something more filling, brown rice is a great option. So, there you have it! Not only is pan-seared ahi tuna a tasty dish, but it's also a nutritious and satisfying meal option, all for around 206 calories per serving.

Nutrition: 7% fat, 10% carbs, 83% protein

A diet with 7% fat, 10% carbs, and 83% protein is considered a high-protein diet. This type of diet may be suitable for those looking to gain muscle mass. However, it is important to note that this type of diet may not be appropriate for individuals with liver or kidney problems.

When it comes to fat intake, 30-40% fat intake is considered the nadir point for total mortality. Both low (30%) and high (40%) fat intake is associated with increased total mortality. It is worth noting that the type of fat consumed is also important. For example, consuming healthy fats, such as monounsaturated and polyunsaturated fatty acids, is associated with lower mortality.

Carbohydrates should ideally make up 45-65% of an individual's calorie intake. A U-shaped association has been observed between carbohydrate intake and mortality, with the lowest risk occurring at 50-60% carbohydrate intake. Diets with very low carbohydrate intake (50%) or very high carbohydrate intake (60%) are associated with increased mortality risk.

Protein should ideally make up 10-35% of an individual's calorie intake. While there is no significant association between protein intake and all-cause mortality, diets with lower protein intake (10%) are associated with increased mortality.

It is important to note that these percentages are general guidelines and may vary depending on individual needs and health goals. Consulting with a registered dietitian can help individuals determine the appropriate macronutrient ratios for their specific needs.

Marinade ingredients

The key to achieving the perfect seared ahi tuna is in the marinade and the searing method. A good marinade will infuse the tuna with bold flavours and make it tender and juicy.

A simple marinade can be made with a mixture of soy sauce, oil, salt, and pepper. You can also add some cayenne for heat. It is recommended to marinate the tuna for at least ten minutes, or overnight.

• Soy sauce – if you are gluten-free, you can replace this with tamari.
• Asian toasted sesame oil – use the dark, fragrant variety found in the Asian aisle of grocery stores.
• Sugar – this balances out the salt.
• Garlic powder – alternatively, you can mince fresh garlic cloves.
• Fresh lemon juice – the acid in the lemon juice helps to tenderize the tuna.

You can also experiment with adding ingredients such as ginger, honey, maple syrup, or hot chili oil to your marinade.

Cooking instructions

Seared ahi tuna is a quick and easy dish to make, and it can be served in a variety of ways. Here are the steps to make delicious seared ahi tuna steaks:

Step 1: Prepare the Tuna

Start by patting the ahi tuna steaks dry with a paper towel. If your tuna is frozen, make sure it is completely thawed before cooking. You can do this by placing it on a plate, covered in plastic wrap, in the fridge for 24 hours before cooking.

Step 2: Make the Marinade (Optional)

In a small bowl, mix together soy sauce, toasted sesame oil, honey, kosher salt, black pepper, and cayenne pepper (optional). You can also add other ingredients like garlic or onion powder, dried herbs, or sugar to taste. Coat the ahi tuna steaks with the marinade and let them sit for at least 10 minutes, or up to overnight in the refrigerator.

Step 3: Heat the Pan

Use a medium skillet, preferably non-stick or well-seasoned cast iron. Heat the pan on medium-high to high heat until very hot. For cast iron, this may take around 3-5 minutes, while a nonstick skillet will take less time. Add a tablespoon of canola or olive oil to the hot pan.

Step 4: Sear the Tuna

Carefully place the tuna steaks in the pan and sear for 1-2 minutes on each side for medium-rare. You can adjust the cooking time depending on your desired level of doneness. For rare, cook for less time, and for medium or well-done, cook for a little longer.

Step 5: Rest and Slice

Remove the tuna steaks from the pan and let them rest for a few minutes before slicing. Slice the tuna into 1/2-inch thick slices.

Step 6: Serve

Seared ahi tuna is typically served rare to medium-rare, with a crispy, seared exterior and a red, raw interior. You can serve it as-is or with a squeeze of fresh lime juice, sliced green onions, and toasted sesame seeds. It goes well with rice and green beans, or on a bed of greens with an Asian-style dressing. You can also use it in a poke bowl or on top of avocado toast.

Tips and Variations:

• If you are using thicker tuna steaks, you may need to increase the searing time. For thinner steaks, decrease the time to avoid overcooking.
• To ensure a good sear, make sure the pan is hot and the tuna is dry before adding it to the pan.
• Always use sushi-grade or sashimi-grade ahi tuna if you plan to eat it raw or undercooked.
• You can also bake, grill, or air fry ahi tuna steaks, but cooking them in a skillet is the best way to achieve a crispy exterior and rare interior.

Serving suggestions

Ahi tuna is a versatile dish that can be served in a variety of ways. Here are some serving suggestions to complement the delicate flavours and tender texture of the fish:

Basic Pantry Staples

• Soy Sauce: A classic pairing with ahi tuna, soy sauce adds a savoury umami flavour that enhances the natural richness of the fish. Opt for low-sodium soy sauce to control the saltiness.
• Sesame Oil: A few drops of toasted sesame oil can elevate the flavour profile of ahi tuna. Its nutty aroma and distinct taste add depth to the dish.
• Rice Vinegar: A splash of rice vinegar provides a tangy and slightly sweet note, balancing the richness of the tuna while adding a refreshing element.
• Wasabi: Known for its intense heat and distinct flavour, wasabi is a traditional condiment that pairs exceptionally well with ahi tuna. Its spiciness cuts through the richness of the fish, creating a harmonious balance of flavours.

Tried and True Dishes

• Crunchy Slaw: Try a vibrant slaw made with cabbage, carrots, and a tangy sesame-ginger dressing.
• Garlic Roasted Potatoes: Crispy and golden roasted potatoes infused with garlic and herbs add a savory element to the meal.
• Lemon Butter Asparagus: Tender asparagus spears lightly sautéed in a lemon butter sauce provide a fresh and citrusy contrast to the tuna.
• Coconut Rice: Fluffy rice cooked in coconut milk lends a subtle sweetness that complements the tuna perfectly.
• Grilled Seasonal Vegetables: A medley of seasonal vegetables grilled to perfection adds a smoky and charred flavour to the dish.

Other Suggestions

• Rice Bowl: Serve the tuna with rice, green beans or broccoli, and a drizzle of homemade spicy mayo or other sauce.
• Asian-Style Salad: For a super healthy and low-carb meal, serve the tuna on a bed of greens with an Asian-style dressing.
• Poke Bowl: Ahi tuna is commonly used in Hawaiian poke bowls, which typically include raw fish, rice, and fresh vegetables.
• Avocado Toast: Slice the tuna steak and place it on top of avocado toast for a delicious and satisfying bite.
• Citrus Fruits: Serve slivers of ahi tuna with sliced citrus fruits, such as grapefruit, blood oranges, or mandarin oranges, along with a light vinaigrette. The sharper flavours of citrus fruits contrast nicely with the mild taste of tuna.
• Roasted Vegetables: Enjoy your ahi tuna alongside roasted vegetables like asparagus, green beans, sweet potato, cauliflower, or beets.
• Fish Tacos: Ahi tuna pairs well with traditional taco toppings such as cilantro, red onion, avocado, and salsa, especially fruit-based salsas like tropical pineapple salsa.
• Salad: Thin slices of ahi tuna can be the star of any salad. It goes well with fresh veggies, dried fruits, nuts, seeds, and dressings.

Frequently asked questions