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15-Minute Seared Tuna with Sage

This is great tasting and interesting way of preparing tuna with the fresh sage can be done in just 15 minutes. It gives you a lot of flavor with a healthy, light sauce.

Prep and Cook Time: 15 minutes Ingredients: &dbid1 lb tuna, cut into 4 pieces 2 medium cloves garlic, pressed 2 TBS finely grated or minced lemon rind 1 + 2 TBS fresh lemon juice 2 TBS finely minced fresh sage 1 TBS finely minced fresh parsley ¼ cup chicken or vegetable broth pinch red pepper flakes salt and black pepper to taste

Directions:

1. Press the garlic, grate or mine the lemon rind, prepare the lemon juice, and mince the herbs.
2. Rub tuna with 1 TBS fresh lemon juice and season with salt and black pepper.
3. Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes. Cook tuna on each side for about 1½ minutes. This is our (Stovetop Searing) cooking method. Remove from pan, and place on a plate.
4. Add rest of ingredients to pan in order given, and cook for about 1 minute. Pour over tuna and serve.

   Serves 4

   Serving Suggestions: Serve with

   • Steamed Vegetable Medley

Healthy Cooking Tips:

Because tuna can get dry when cooked it's important to choose very fresh cuts at least 1 inch thick. Yellowfin tuna is a good type for this dish. Because temperature varies in stoves check for doneness about 30 seconds after turning. Tuna is usually best, cooked medium rare. Stick the tip of a sharp knife to check for doneness. It should begin to flake on the outside, but still be reddish and firm in the center. Remove it from the heat slightly before it's cooked to your preference, as it continues to cook after it has been removed from the heat. Make sure that your sauce ingredients are very finely minced for this recipe, especially the lemon rind. The flavors merge together better and the rind can be strong and bitter if left in bigger pieces. Don't overcook the sauce. You want it fresh tasting for best flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Seared Tuna with Sage is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Seared Tuna with Sage 1.00 serving 133.52 grams 132.05 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.30 g 93.8 12.8 excellent selenium 41.64 mcg 59.5 8.1 excellent vitamin B3 (niacin) 11.17 mg 55.9 7.6 excellent protein 26.83 g 53.7 7.3 very good vitamin B6 (pyridoxine) 1.05 mg 52.5 7.2 very good vitamin B1 (thiamin) 0.50 mg 33.3 4.5 very good phosphorus 221.69 mg 22.2 3.0 good vitamin C 13.23 mg 22.1 3.0 good potassium 546.72 mg 15.6 2.1 good magnesium 62.35 mg 15.6 2.1 good manganese 0.23 mg 11.5 1.6 good omega 3 fatty acids 0.26 g 10.8 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Seared Tuna with Sage

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