Sesame Chia Crusted Tuna Poke

This is another fantastic no cook dish via The Nutritionist In The Kitchen blog.  I really like this one as it looks amazing when placed on a plate.  Even if you don’t execute 100% on this dish you can make it look really good when served.  This is a must if you are eating with other people who are more concerned with enjoying what they eat then getting that Serratus to pop.

Macro Breakdown:

kcal 741 (Serves 2-3) – as you can see this would be perfect to split into 2 meals.  Adding a little rice or sweet potato will easily bring up the carb side of the macros for someone who needs that.  Personally I would eat this with some spinach and yams, but I do that with everything, so not sure if that helps.

Carbohydrate 25%

Protein 40%

Fat 35%

 

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Ingredients

  • 10oz sushi grade ahi tuna, seasoned lightly with salt and pepper 
  • 1 tablespoon sesame seeds
  • 1 tablespoon chia seeds
  • ½ mango, diced
  • ½ avocado, diced
  • 10 cherry tomatoes, halved
  • ¼ cup shredded carrot
  • ¼ cup diced red onion
  • ¼ cup chopped cilantro
  • 1 wedge lime
  • Dressing:
  • 2 tablespoons coconut aminos
  • 1 tablespoon fresh lime juice (You can cut and squeeze juice out of limes to taste)
  • 1 tablespoon agave nectar
  • ½ tablespoon sesame oil
  • 1 tsp grated ginger (I use pre-cut ginger that comes in a bottle)

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Instructions

  1. Place the sesame and chia seeds on a plate and spread around. Lay the tuna on the plate and press down to coat, flip, and repeat. This will make a nice little crust.
  2. Heat a non-stick pan at high heat, once hot, sear the tuna for 30 seconds on each side and remove from heat, then dice the tuna.
  3. Layer the diced fruit/vegetables on a plate, and top with the diced ahi tuna.
  4. Whisk the dressing in a bowl, and drizzle over the tuna plate.
  5. Sprinkle with the cilantro and a dash of sesame seeds.
  6. Squeeze the juice of a lime wedge.

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The nutritional content of this meal is pretty awesome.  One reason I look at The Nutritionist in The Kitchen blog so often is that Christal’s meals have an unusually high micronutrient content.  Micronutrient density is something I believe is very important for good health.  In some of my earlier posts I have linked to a few authors that discuss micronutrient density.  The ANDI scale, aggregate nutrition density index, is used to measure the nutritional density of different foods.  Basically the scale looks at micronutrients in a food divided by the number of calories in the food.  Because Cristal’s blog features dishes made with fresh vegetables and spices, her foods are always nutritionally dense.

Hawaiian Tuna 1Hawaiian tuna 2