A source of protein and omega-3 fatty acids, black pepper crusted fried tuna has a rich flavor and aroma. Olive oil adds healthy monounsaturated fats, enhancing nutrient absorption.
| Ingredient | Qty, g | ||
|---|---|---|---|
| Tuna | |||
| Olive oil | |||
| Black pepper | |||
| Product release: | 257 | ||
| Restore to default | |||
| Add a dish to the menu | |||
| 1 | ||
| 5 | ||
| 1 | ||
| 5 | ||
1 11 | ||
|---|---|---|
| Proteins | 23.1 |
| Digestible proteins | 22.6 |
| Fats | 18.4 |
| Net carbohydrates | 1.8 |
| Calories | 257 kcal |
| Indexes | |
| Glycemic index | 0 |
| Glycemic load | 0 |
| Insulin index, II | 16 |
| Disease inflammatory index, DII | -0.15 |
| Antioxidant, ORAC | 1 655 |
| Weight loss | Detention | Set |
|---|---|---|
| 26% | 19% | 16% |
| 972 | 1350 | 1620 |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid | |
| Recommendations (2) | |
| |
| Nutrient | % of RDA |
|---|---|
| Selenium | 100100921845514 |
| Phosphorus | 363636502512 |
| Molybdenum | 21211942?2 |
| Iron | 209616113 |
| Iodine | 16161127122 |
| Vanadium | 15151546?5 |
| Sodium | 12121223116 |
| Magnesium | 81092554 |
| Zinc | 71071522 |
| Potassium | 7981064 |
| Nutrient | % of RDA |
|---|---|
| DHA (Omega-3) | 7878130156?19 |
| Oleic acid (Omega-9) | 46585383?64 |
| EPA (Omega-3) | 31315278?5 |
| Cholesterol | 23232393?47 |
| Palmitic acid (Saturated) | 11111118?23 |
| Nutrient | % of RDA |
|---|---|
| Histidine | 111156156324?78 |
| Lysine | 931301302706532 |
| Methionine | 781041042167852 |
| Tryptophan | 6997972433910 |
| Threonine | 598383173?? |
| Isoleucine | 5678781623919 |
| Valin | 517272151?23 |
| Phenylalanine | 4462621307826 |
| Leucine | 4258581243915 |
| Alanine | 397878195?? |
| Aspartic acid | 26312678?26 |
| Tyrosine | 223122783913 |
| Arginine | 16161639134 |
| Glutamine | 16161678163 |
| Cysteine | 131616411610 |
| Serin | 88513?3 |
| Allowed on diets | |
|---|---|
| Keto | |
| Paleo | |
| Mediterranean | |
Thaw the tuna steak (1 piece) by placing it from the freezer into the coolest part of the refrigerator one day before cooking.
This will help preserve the texture of the fish and enhance its flavor.
Then take whole black pepper (2 tablespoons) and grind it in a mortar until it becomes powdery.
Coat the tuna steak in the ground pepper on both sides to ensure it is well covered.
Add 2-3 tablespoons of oil and heat the skillet to high temperature. The skillet should be very hot.
Once the skillet is well heated, place the tuna steak on the skillet and sear it for 15-20 seconds on each side. This will help create an appetizing crust while preventing the pepper from burning.
As a result, the tuna will be prepared in a “seared” style – with a golden crust on the outside and a raw (or slightly warm) center. If you prefer a medium-rare center, you can increase the time to 30-40 seconds on each side (that is, sear for two times on each side for 20 seconds). Do not keep the tuna on the skillet for longer.
After frying, slice the steak into strips and place it on a plate.
| Health benefits | |
|---|---|
| Testosterone increase | |
| For intimate health (blood circulation) | |
| Boosting Immunity | |
| Thyroid support | |
| Metabolism Boost | |
| Enhancing brain function and memory | |
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