A fancy sounding dish that certainly has the looks, the flavors, and the nutritional benefits to impress! Don’t let its aesthetic and health appeal intimidate you though, for in all its complexity lies less than ten minutes of prep time in the kitchen. Tender, succulent, fresh-tasting, and naturally rich in umami. . . there’s definitely more than enough reasons why tuna has gained its popularity in the dining scene.
The many benefits of tuna:
- High levels of omega-3 fatty acids promote heart health by significantly reducing omega-6 fatty acids and cholesterol in the arteries and blood vessels.
- Tuna is relatively low in fat and calories while being rich in protein, beneficial nutrients, and antioxidants.
- Contains high amounts of zinc, manganese, vitamin C, and an exceptionally high amount of selenium, all of which boost the body’s immune system.
- Very rich in B complex vitamins, working wonders to keep our body active, energetic, and healthy.
- The well-balanced sodium and potassium content of tuna helps manage fluid balance in the body, lowering the chances of kidney disease.
- High levels of anti-inflammatory vitamins and minerals make tuna a good dietary supplement against diseases like gout and arthritis.
The tuna is topped off with an amazing wasabi-spiked avocado puree. Avocado is it an excellent choice for both savory and sweet preparations. Who doesn’t love it for its creamy texture, rich flavor, and flexibility in the kitchen? Indeed, avocado is a super-food from both a doctor’s and a chef’s perspective. Tuna and avocado team up in this culinary creation to shout out the fact that gorgeous meals can indeed be healthy!
The many benefits of avocado:
- It is a nutritional powerhouse, rich in vitamins K, C, B5, B6, E, Folate, and Potassium.
- Contains a high percentage of oleic acid, a monounsaturated fatty acid that is anti-inflammatory by nature and improves the body’s nutrient absorption.
- It doesn’t contain any cholesterol or sodium, and is low in saturated fat.
- Loaded with fiber and low in carbohydrates, avocado promotes weight loss and reduces blood sugar spikes.
- Clinical studies have shown the consumption of avocado reduces cholesterol and blood triglycerides, while promoting the increase of good cholesterol.
- It contains Lutein and Zeaxanthin, which are both important for eye health.
Sesame & Black Pepper Crusted Tuna with Wasabi-Spiked Avocado Puree (2 Servings)
8oz Saku Bar (Sashimi-Grade Tuna Loin)
¼ cup sesame seeds
1 Tbsp. cracked black peppercorns
1 Tbsp. peanut oil
1 small ripe avocado
1 tbsp. wasabi paste
1 tbsp. lime juice
Salt, to taste
- Scoop the avocado flesh into a food processor. Add lemon juice and wasabi paste. Process until smooth. Season with salt.
- Toss the sesame seeds and black peppercorns in a deep dish.
- Roll the tuna loins in the mixture, coating all sides.
- Heat peanut oil in a cast iron pan.
- Sear the tuna for 15 seconds on each side.
- Wrap the seared tuna in plastic wrap and chill for 15 minutes.
- Slice the tuna and top each slice with a dollop of the avocado puree.
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