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Thon albacore avec glaçage miso-gingembre
Sans gluten

Thon albacore avec glaçage miso-gingembre

By:Larry's Catch 4.79(32 reviews)

Albacore Thon poêlé poêlé avec glaçage miso-gingembre et légumes sautés — un repas sain et riche en protéines avancé.

TIME
TIME
25 min
SERVINGS
SERVINGS
4 personnes
DIFFICULTY
DIFFICULTY
Défis
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Ingrédients

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  • 1 lb Wild Albacore Tuna, steaks (1–1.5 inches thick)
  • 2 tbsp white miso paste
  • 1 tbsp soy sauce (low sodium)
  • 1 tbsp mirin
  • 1 tsp sesame oil
  • 1 tsp grated fresh ginger
  • 1 tsp honey or maple syrup
  • 1 clove garlic, minced
  • 1 tbsp neutral oil (for searing)
  • 2 cups mixed vegetables (e.g., asparagus, bell peppers, snow peas)
  • 1 tsp toasted sesame seeds
  • 2 green onions, thinly sliced
  • Lemon or lime wedges, for serving
  • Salt and pepper, to taste

Instructions

  1. In a small bowl, whisk together miso paste, soy sauce, mirin, sesame oil, ginger, garlic, and honey to make the glaze.
  2. Pat the tuna steaks dry and season lightly with salt and pepper. Brush both sides with half of the miso-ginger glaze and let marinate for 10 minutes.
  3. Heat a skillet over medium-high heat with neutral oil. Sear the tuna steaks for 2–3 minutes per side for medium-rare. Remove from the pan and let rest.
  4. In the same skillet, add mixed vegetables and sauté for 3–4 minutes until tender-crisp. Season lightly with salt and pepper, and drizzle with remaining glaze.
  5. Slice tuna against the grain and serve on top of the sautéed vegetables. Garnish with sesame seeds, green onions, and a wedge of lemon or lime.

Nutrition Values

Per serving (200 g)
  • Serving Size: 200 g
  • Calories: 280 kcal
  • Total Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10.5 g
  • Cholesterol: 35 mg
  • Sodium: 520 mg
  • Total Carbohydrates: 15 g
  • Dietary Fiber: 3 g
  • Sugars: 5 g
  • Protein: 26 g
  • Vitamin A: 18% DV
  • Vitamin C: 15% DV
  • Calcium: 4% DV
  • Iron: 12% DV

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