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Seared Sesame Tuna With Orange Sauce Recipe

Seared Sesame Tuna With Orange Sauce Recipe

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Ingredients:

Serving

1 cup water
1/2 tsp salt, divided
2/3 cup uncooked couscous
1/4 cup sesame seeds
1 tbsp all-purpose flour
1/4 tsp black pepper
4 (6 oz) bluefin tuna steaks (about 3/4-inch thick)
1/2 cup fresh orange juice
1 tbsp honey
1 tbsp low sodium soy sauce
1 tsp dark sesame oil
1/2 tsp minced ginger
1/2 tsp minced garlic
1 tbsp water
2 tsp cornstarch

Directions:

Bring 1 cup water and 1/4 teaspoon salt to a boil in a saucepan; gradually stir in couscous; remove from heat, cover, and let stand 5 minutes; fluff with a fork.
While the couscous stands, heat a large nonstick skillet coated with cooking spray over med-high heat.
Combine 1/4 teaspoon salt, sesame seeds, flour, and black pepper in a shallow dish.
Dredge both sides of tuna steaks in sesame seed mixture.
Add fish to pan and cook 4 minutes on each side or until desired degree of doneness.
Remove fish from pan and keep warm.
While fish cooks, combine orange juice and the next 5 ingredients in a small saucepan; bring to a boil over med-high heat.
Combine 1 tablespoon water with cornstarch, stirring with a whisk until smooth.
Add cornstarch mixture to the pan; cook 2 minutes or until sauce is thickened, stirring often.
Serve fish with couscous and sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	215.78 Kcal (903 kJ)
Calories from fat	53.5 Kcal
		% Daily Value*
Total Fat	5.94g	9%
Sodium	429.95mg	18%
Potassium	168.7mg	4%
Total Carbs	35.1g	12%
Sugars	6.87g	27%
Dietary Fiber	2.69g	11%
Protein	6.13g	12%
Vitamin C	15.7mg	26%
Iron	1.8mg	10%
Calcium	107.2mg	11%

Amount Per 100 g
Calories	146.7 Kcal (614 kJ)
Calories from fat	36.37 Kcal
		% Daily Value*
Total Fat	4.04g	9%
Sodium	292.32mg	18%
Potassium	114.69mg	4%
Total Carbs	23.86g	12%
Sugars	4.67g	27%
Dietary Fiber	1.83g	11%
Protein	4.17g	12%
Vitamin C	10.7mg	26%
Iron	1.2mg	10%
Calcium	72.9mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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