If you're looking for a healthy and delicious meal option, look no further than 1 serving Seared Tuna Tataki Salad! This dish is packed with flavor and nutrients, and at only 442 calories per serving, it won't wreck your diet.
Not only is this salad low in calories, it's also low in fat and carbs. One serving contains 29 grams of protein, making it the perfect choice for those looking to up their protein intake. Other key nutrients found in this dish include vitamin C, iron, and potassium.
In this article, we'll explore how to make Seared Tuna Tataki Salad at home, as well as some tips for storage and serving suggestions.
Here's a breakdown of the nutritional information per serving of Seared Tuna Tataki Salad: - calories: 442 - Protein: 29g
- Fat: 13g
- Carbs: 31g
- Fiber: 6g
- Sugar: 7g
- Sodium: 772mg
- Vitamin C: 46% DV
- Iron: 20% DV
- Potassium: 21% DV
Ingredients
Here's what you'll need to make Seared Tuna Tataki Salad: - 4 oz. sushi-grade tuna - 2 cups mixed greens
Preparation
Here's how to make Seared Tuna Tataki Salad: 1. Heat a non-stick pan over high heat. 2. Add the tuna and sear for 30-60 seconds on each side, or until browned on the outside and rare on the inside.
Cooking Method
The best way to cook the tuna for Seared Tuna Tataki Salad is to sear it quickly over high heat. This will give it a nice crust on the outside while keeping the inside rare.
Serving Suggestions
Seared Tuna Tataki Salad pairs perfectly with a light vinaigrette dressing. Try mixing 1 tbsp. olive oil with 1 tbsp. vinegar and a pinch of salt and pepper.
Health Benefits
Seared Tuna Tataki Salad is a great choice for those looking for a nutrient-dense meal. Tuna is an excellent source of protein, vitamin D, and omega-3 fatty acids, which have been shown to have numerous health benefits. The mixed greens add even more vitamins and minerals to this dish, making it a well-rounded choice for any meal.
Flavor Profile
Seared Tuna Tataki Salad has a complex, savory flavor profile. The seared tuna adds a subtle smokiness, while the mixed greens provide a fresh, bright counterpoint. The dressing ties everything together with a tangy, acidic note.
Variations
There are many ways to customize Seared Tuna Tataki Salad to suit your tastes. Some variations include: - Adding sliced avocado for a creamier texture - Using a different type of fish, such as salmon or halibut
Storage
If you have leftovers of Seared Tuna Tataki Salad, store them in an airtight container in the fridge for up to 2 days. Be sure to eat the salad cold, as reheating the tuna could cause it to overcook.
Tips and Tricks
Here are some tips to help you make the perfect Seared Tuna Tataki Salad: - Make sure your pan is hot enough before adding the tuna. This will help it sear properly and develop a nice crust. - Be sure to use sushi-grade tuna, as this type of fish is safe to eat raw.
5 FAQs about Seared Tuna Tataki Salad
1. What is Seared Tuna Tataki Salad?
Seared Tuna Tataki Salad is a Japanese-inspired dish that includes seared tuna that is thinly sliced and served with mixed greens, avocado, and a tangy dressing. The tuna is quickly seared, leaving the interior raw to ensure it retains its texture and flavor. The resulting salad is high in protein and nutrients, making it a healthy and satisfying meal.
2. How many calories are in a serving of Seared Tuna Tataki Salad?
A serving of Seared Tuna Tataki Salad contains approximately 442 calories. It is a relatively low-calorie dish that is perfect for those who are watching their calorie intake.
3. What are the benefits of eating Seared Tuna Tataki Salad?
Seared Tuna Tataki Salad is a healthy and nutritious meal that is packed with protein, healthy fats, and vitamins. Tuna is an excellent source of protein, which is essential for building and repairing muscle. It is also a good source of omega-3 fatty acids, which are beneficial for the brain and heart. The mixed greens and avocado in the salad provide a variety of vitamins and minerals that are important for overall health.
4. How is Seared Tuna Tataki Salad prepared?
To prepare Seared Tuna Tataki Salad, you will need to start by searing the tuna. Heat a pan over high heat and add a little bit of oil. Once the oil is hot, add the tuna and sear for about 30 seconds on each side. Remove the tuna from the pan and let it cool. Once it is cool, cut it into thin slices. In a bowl, mix together the dressing ingredients, including soy sauce, rice vinegar, and sesame oil. In another bowl, mix together the salad ingredients, including mixed greens, avocado, and the sliced tuna. Finally, drizzle the dressing over the salad and serve.
5. Can Seared Tuna Tataki Salad be made ahead of time?
Seared Tuna Tataki Salad is best served fresh, so it is ideal to prepare it just before serving. However, you can prepare some of the ingredients ahead of time, such as the dressing and the sliced tuna. Keep them in separate containers in the fridge, and then assemble the salad just before serving. This will ensure that the salad is fresh and flavorful.