Of which 0.7 g sugars and 5.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Calcium (sesame)
Allergens gluten, fish, soy, sesame
Sesame-crusted seared tuna
Pink inside in 14 minutes, sushi-bar flavor at home.
Ingredients
- 2 fresh tuna steaks (320 g / 11½ oz) — 160 g each
- 4 tbsp mixed sesame seeds, black and white (40 g / 1½ oz)
- 1 tbsp soy sauce (15 g / ½ oz)
- 2 tsp sesame oil (10 g)
- 1 tsp fresh ginger, grated (2 g)
- wasabi, to serve
- cucumber, sliced into rounds — to serve
Method
- Marinate the tuna in the soy sauce, sesame oil and ginger for 5 minutes, turning halfway through.
- Spread the sesame seeds on a shallow plate and press both sides of the tuna into them.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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