1 entree Seared Sesame Tuna Over Rice contains 587 calories. This dish is perfect for those who love seafood and want a healthy and filling meal. Seared with sesame seeds and served over rice, this meal is both delicious and satisfying.
Not only is Seared Sesame Tuna Over Rice tasty, but it is also packed with nutrients. The tuna is a great source of protein, while the sesame seeds and rice provide carbohydrates and fiber. With such a healthy combination of ingredients, this dish is perfect for those who are watching their weight or just want to eat healthier.
In this article, we'll explore the calories, nutritional value, benefits, preparation method, serving suggestions, healthy alternatives, FAQs, storage and shelf life, and related recipes for Seared Sesame Tuna Over Rice.
Calories in Seared Sesame Tuna Over Rice
As mentioned earlier, 1 entree Seared Sesame Tuna Over Rice contains 587 calories. This may seem like a lot of calories, but it is important to note that the dish is also packed with nutrients that your body needs. Plus, if you pair the dish with a salad or other healthy side dish, you can easily balance out your meal and still enjoy this delicious entree.
Ingredients of Seared Sesame Tuna Over Rice
To make Seared Sesame Tuna Over Rice, you will need the following ingredients:
- 1/2 pound sushi-grade tuna
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 tablespoon sesame seeds
- 1 tablespoon olive oil
- 2 cups cooked white rice
- Green onions, sliced (optional)
Make sure to use high-quality sushi-grade tuna to ensure a delicious and safe meal. You can also add additional vegetables or spices to customize the dish to your liking.
Nutritional Value of Seared Sesame Tuna Over Rice
In addition to the 587 calories, Seared Sesame Tuna Over Rice contains the following nutritional values per serving:
- Protein: 33g
- Fat: 18g
- Carbohydrates: 72g
- Fiber: 2g
- Sodium: 1283mg
- Sugar: 11g
These values make the dish a great source of protein, carbohydrates, and fat. The dish is also fairly high in sodium, so be mindful of your overall sodium intake if you are watching your blood pressure.
Benefits of Eating Seared Sesame Tuna Over Rice
There are many benefits to eating Seared Sesame Tuna Over Rice, including:
- High in protein
- Packed with healthy carbohydrates
- A good source of healthy fats
- Contains essential vitamins and minerals
- May lower your risk of heart disease
- May help with weight management
Because of its nutrient composition and potential health benefits, Seared Sesame Tuna Over Rice is an excellent addition to any healthy diet.
Preparation Method of Seared Sesame Tuna Over Rice
To make Seared Sesame Tuna Over Rice, follow these simple steps:
- In a small bowl, whisk together the soy sauce, sesame oil, honey, and sesame seeds.
- Heat the olive oil in a large skillet over medium-high heat. Add the tuna and cook for 1-2 minutes on each side, until browned and crispy on the outside but still pink on the inside.
- Remove the tuna from the pan and set aside.
- Add the cooked rice to the pan and stir to coat it in the remaining oil and juices from the tuna. Cook for 1-2 minutes to heat through.
- Divide the rice between two plates and top with the seared tuna. Garnish with sliced green onions, if desired.
The dish only takes a few minutes to prepare and is perfect for a quick and easy weeknight dinner.
Serving Suggestions for Seared Sesame Tuna Over Rice
Seared Sesame Tuna Over Rice is delicious on its own, but you can also pair it with a variety of side dishes to create a well-rounded meal. Some serving suggestions include:
- Miso soup
- Edamame
- Seaweed salad
- Roasted vegetables
- Green salad with a soy-based dressing
Mix and match different side dishes to find your favorite combination!
Healthy Alternatives for Seared Sesame Tuna Over Rice
If you want to enjoy Seared Sesame Tuna Over Rice but are looking for a healthier alternative, try these options:
- Use brown rice or quinoa instead of white rice for added fiber and nutrients.
- Swap out the soy sauce for coconut aminos to reduce the sodium content.
- Use a spritz of cooking spray instead of olive oil to cut down on calories and fat.
- Pair the dish with a variety of steamed or roasted veggies for added nutrients and fiber.
With a few simple swaps, you can enjoy this delicious dish in a healthier way.
Frequently Asked Questions about Seared Sesame Tuna Over Rice
Here are some common questions and answers about Seared Sesame Tuna Over Rice:
- Can I use frozen tuna instead of sushi-grade tuna? While frozen tuna can be used, sushi-grade tuna is recommended for the best flavor and texture.
- Can I use a different type of fish? Yes, you can use other types of fish such as salmon or mahi-mahi for this recipe.
- Can I meal prep this dish? Yes, you can make the Seared Sesame Tuna and rice ahead of time and store them separately in airtight containers in the fridge for up to 3-4 days.
- Can I freeze the Seared Sesame Tuna? No, the tuna is best served fresh and should not be frozen.
If you have any other questions about the dish, feel free to leave a comment below!
Storage and Shelf Life of Seared Sesame Tuna Over Rice
Seared Sesame Tuna Over Rice is best served fresh, but leftovers can be stored in an airtight container in the fridge for up to 3-4 days.
If you love Seared Sesame Tuna Over Rice, here are some related recipes you might enjoy:
- Sesame Ginger Glazed Salmon
- Teriyaki Tofu Stir-Fry
- Spicy Tuna Poke Bowls
- Grilled Shrimp Skewers with Pineapple Salsa
These recipes all feature similar flavors and ingredients as Seared Sesame Tuna Over Rice and are sure to satisfy your seafood cravings.
Frequently Asked Questions about Seared Sesame Tuna Over Rice
1. How many calories are in a serving of Seared Sesame Tuna Over Rice?
There are 587 calories in one serving of Seared Sesame Tuna Over Rice.
2. What is the serving size for Seared Sesame Tuna Over Rice?
The serving size for Seared Sesame Tuna Over Rice is not specified, but it is typically one entree portion.
3. Is Seared Sesame Tuna Over Rice a healthy option?
Seared Sesame Tuna Over Rice can be a healthy option as it is a good source of protein and healthy fats from the tuna, and rice provides carbohydrates for energy. However, the calorie and sodium content may be high for some individuals.
4. Can Seared Sesame Tuna Over Rice be customized?
Yes, Seared Sesame Tuna Over Rice can be customized to fit dietary restrictions and preferences. For example, brown rice can be substituted for white rice, or the tuna can be cooked to a different temperature.
5. Is Seared Sesame Tuna Over Rice gluten-free?
Seared Sesame Tuna Over Rice is typically gluten-free, but it is important to verify with the restaurant or chef to ensure there are no gluten-containing ingredients or cross-contamination risks.