Coriander, Fennel, and Pepper Crusted Tuna with Watermelon Salsa Recipe
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Directions:
- To prepare the watermelon salsa, in a mixing bowl, combine all the ingredients and season with salt and pepper.
- To prepare spice blend, grind all spices in a mini food processor or spice grinder they are powdery. Spread the spice mixture evenly on a large plate.
- Rinse the tuna fillets and pat dry. Place one side of each piece of tuna into the spice mixture. Shake off excess.
- In a 10-inch nonstick skillet, heat 1 teaspoon of olive oil over high heat until almost smoking. Carefully place two of the tuna fillets, spiced side down, into the skillet. A spice crust should form within 1 minute. Using kitchen tongs, turn over the tuna, lower the heat to medium, and cook for 2 to 5 minutes to desired doneness. Repeat the process with the remaining tuna fillets. For Watermelon Salsa:
- Per serving: calories - 38, protein - 1gm, fat - 1gm, cholesterol - 0mg
- For Tuna:
- Per serving: calories - 198, protein - 40 gm, fat - 4 gm, cholesterol - 74 mg
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 319.13 Kcal (1336 kJ) | ||
| Calories from fat | 113.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.61g | 19% | |
|---|---|---|---|
| Cholesterol | 66.07mg | 22% | |
| Sodium | 96.9mg | 4% | |
| Potassium | 610.94mg | 13% | |
| Total Carbs | 9.49g | 3% | |
| Sugars | 5.55g | 22% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 40.75g | 82% | |
| Vitamin C | 33.9mg | 57% | |
| Vitamin A | 1.7mg | 57% | |
| Iron | 2.2mg | 12% | |
| Calcium | 49.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 113.95 Kcal (477 kJ) | ||
| Calories from fat | 40.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.5g | 19% | |
|---|---|---|---|
| Cholesterol | 23.59mg | 22% | |
| Sodium | 34.6mg | 4% | |
| Potassium | 218.15mg | 13% | |
| Total Carbs | 3.39g | 3% | |
| Sugars | 1.98g | 22% | |
| Dietary Fiber | 0.58g | 6% | |
| Protein | 14.55g | 82% | |
| Vitamin C | 12.1mg | 57% | |
| Vitamin A | 0.6mg | 57% | |
| Iron | 0.8mg | 12% | |
| Calcium | 17.6mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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