Lunch / Dinner
Spice-Crusted Tuna Steaks
When you’re looking to improve your diet and eat healthier, eating fish becomes a priority. This Spice-Crusted Tuna will set you on the right path to nutritious and delicious dinners.
First catch is tuna. Because it stands up to bold flavors, start by coating the steaks in crushed spices, then sear them in avocado oil. Not only does the oil unlock the spices’ flavors, it also boosts the monounsaturated (good) fat content, which delivers Omega-3 fatty acids. Besides being a source for good fat, tuna is also high in protein, as well as B vitamins and the mineral selenium, which helps to protect red blood cells.
Ingredients
CRUSH:
HEAT:
SERVE:
Test Kitchen Tip
When buying tuna, look for bright pink steaks. If you can’t find fresh, individually quick frozen steaks are just as good, and often better.
Instructions
Crush cumin and coriander seeds with pepper and salt using a mortar and pestle, then press onto both sides of tuna to adhere.
Heat oil in a sauté pan over high until shimmering. Add tuna and sear until golden on both sides, about 3 minutes total for medium.
Transfer tuna to a plate, tent with foil, and let rest 5 minutes. Serve tuna with vinaigrette.
To quickly and easily crush the cumin and coriander seeds, use a mortar and pestle.
To avoid an overly spicy vinaigrette, grate the jalapeño from the tip just up to where the seeds begin.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 241
% Daily Value*
Total Fat 22g 33%
Cholesterol 13mg 4%
Sodium 679mg 28%
Carbs 4g 1%
Protein 9g
*Percent Daily Values are based on a 2,000 calorie diet.