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Thon albacore poêlé avec gingembre et soja
Santé, cœur

Thon albacore poêlé avec gingembre et soja

By:Larry's Catch 4.82(34 reviews)

Thon albacore poêlé avec glaçage au gingembre-soja et épinards au sésame — un repas rapide, savoureux et santé.

TIME
TIME
6 min
SERVINGS
SERVINGS
4 personnes
DIFFICULTY
DIFFICULTY
Doucement
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Ingrédients

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  • 1 lb Wild Albacore Tuna, steaks (1–1.5 inches thick)
  • 2 tbsp soy sauce (low sodium)
  • 1 tbsp mirin or rice wine
  • 1 tsp sesame oil
  • 1 tsp grated fresh ginger
  • 1 clove garlic, minced
  • 1 tbsp honey or maple syrup
  • 2 cups fresh spinach
  • 1 tsp sesame seeds
  • 1 tsp olive oil or neutral cooking oil
  • Salt and pepper, to taste
  • Lemon wedges, for serving

Instructions

  1. Whisk together soy sauce, mirin, sesame oil, ginger, garlic, and honey in a small bowl to create the glaze.
  2. Pat tuna steaks dry and season lightly with salt and pepper.
  3. Heat a non-stick skillet or cast-iron pan over medium-high heat with 1 tsp oil.
  4. Sear tuna for 1–2 minutes per side for medium-rare (longer if desired). Remove and let rest.
  5. In the same pan, add spinach and cook briefly until wilted (30–60 seconds). Season lightly with salt and a drizzle of sesame oil.
  6. Slice tuna against the grain and drizzle with the ginger-soy glaze. Serve on a bed of sesame spinach, sprinkled with sesame seeds and a squeeze of lemon.

Nutrition Values

Per serving (200 g)
  • Serving Size: 200 g
  • Calories: 220 kcal
  • Total Fat: 10 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 8.5 g
  • Cholesterol: 35 mg
  • Sodium: 480 mg
  • Total Carbohydrates: 8 g
  • Dietary Fiber: 2 g
  • Sugars: 4 g
  • Protein: 25 g
  • Vitamin A: 15% DV
  • Vitamin C: 10% DV
  • Calcium: 4% DV
  • Iron: 10% DV

Seared Albacore Tuna with Ginger-Soy Comments

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