Extremely rich in omega-3 fatty acids, tuna is an extremely popular fish for its delicate flavor and for its characteristic of adapting to the realization of countless culinary preparations. More often, however, we usually consume tuna in the simple combination with pasta: but we try to enhance the taste and properties of this fish by cooking it in an alternative way. Let's see together how to prepare delicious tuna bites with sesame on mint and basil sauce.
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Identity Card of the Recipe
- 176 KCal Calories per serving
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Ingrediants
For the tuna
- 500 g of fresh tuna
- About 50 g of sesame seeds
- 2 tablespoons (20 ml) of extra virgin olive oil
- Optional: 1 pinch of salt
For the sauce
- 1 pinch of salt
- 1 tablespoon of extra virgin olive oil
- 50 g of yogurt
- 30 g of almonds
- 4-5 mint leaves
- 1 bunch of basil
- q.s. of pepper
Materials Needed
- Food cutting board
- Sharp knife
- Small bowl
- Stone or non-stick pan with lid
- Immersion mixer
- High-sided container or beaker
Preparation
- Considering the speed of cooking of the tuna, it is advisable to start with the preparation of the accompanying sauce. In a beaker, pour a few leaves of basil and mint (previously washed and dried), the creamy natural yogurt, a tablespoon of extra virgin olive oil, salt, pepper and almonds.
- Blend everything with the immersion mixer, until it forms a thick cream. Those who want an even smoother sauce can add a couple of tablespoons of yogurt.
- Cut the tuna into fairly regular squares, using a very sharp knife.
- Dip each cube of tuna in a bowl full of sesame seeds, exerting gentle pressure to facilitate the adhesion of the seeds without however damaging the fish.
- Heat a stone pan and, when it is very hot, pour a couple of tablespoons of extra virgin olive oil.
- Cook the tuna steaks covered with seeds in the pan, maintaining a very lively flame: for perfect browning, turn the tuna cubes only after 2 minutes. For "rare" cooking, the tuna must be left in the pan for 3 minutes (about 1.5 minutes per side). It is not necessary to add salt to the tuna because it is a sea fish, already salty in itself.
The extra idea
To obtain an even tastier tuna, we recommend letting it marinate in a solution prepared with soy sauce and white wine for at least half an hour before cutting it into small pieces.
On the other hand, those who want to cut calories can cook the tuna slices in the oven at 180 ° C for 10-15 minutes.- Serve the boiling tuna cubes, accompanied with the mint, almond and basil sauce.
Alice's comment - PersonalCooker
This dish is a real source of high biological value proteins, lipo / water-soluble vitamins, iron and omega 3 fatty acids, very useful in the fight against cholesterol and triglycerides in the blood. A second course that combines the useful with the pleasure, to keep fit without sacrificing taste.Nutritional values and Health Comment on the recipe
Sesame tuna steaks with mint and basil sauce are a fish-based dish with a medium energy intake. This dish provides good amounts of high biological value proteins and lipids, while carbohydrates are negligible. The average portion of sesame tuna steaks with mint and basil sauce equals 150-200g (260-350kcal).
