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If you like the flavor of wasabi, you will like this tuna recipe.
材料
做法
- In shallow dish, combine soy sauce, wasabi paste and pepper. Mix well.
- Add the tuna and turn thoroughly coating both sides.
- Let sit for 10 minutes or plan ahead and let marinate overnight in a zipper bag or food saver bag.
- Coat a pan with non-stick cooking spray or one turn of the pan with olive oil. Heat pan on medium to high heat.
- Place the sesame seeds in another shallow dish, add the tuna and turn to coat completely.
- Sear the tuna for 1 to 2 minutes per side, or until browned or cooked to desired doneness. Slice thinly and serve with brown rice or vegetables.
- Note: fish cooks fast! It will be dry and chewy if overcooked. These do not come out of a pan fiery hot, but with wasabi flavor. You can always add more heat if you wish.
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美味又容易做的湯。
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蛋白质包装的菜。
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低热量、无胆固醇的菜肴。
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易于准备的美味米饭。
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营养总结:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Wasabi Sesame Tuna的每一食用份量含有429卡路里
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
热量分解: 16% 脂肪, 5% 碳水物, 79% 蛋白质. |
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营养成分
食用量
每份
能源
1795 千焦
429 千卡
蛋白质
80.45克
脂肪
7.49克
饱和脂肪
0.63克
反链脂肪
0克
多不饱和脂肪
1.968克
单不饱和脂肪
1.693克
胆固醇
150毫克
碳水化合物
5.14克
糖
1.8克
纤维
1.2克
钠
726毫克
钾
74毫克
热量分解:
碳水化合物 (5%)
脂肪 (16%)
蛋白质 (79%)
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