Tuesday, July 15, 2014
Wait!!! I know that this meal appears to be time-intensive. It's gorgeous, isn't it? But I promise that it will be one of the quickest, freshest meals you will make all summer.
Encrusting your ahi tuna in chia seeds adds more powerful omega-3 fatty acids...... and who doesn't need more anti-inflammatory action in their body?
Chia-Crusted Seared Ahi Tuna with Simple Cucumber Salad
1 1/2 cucumbers, peeled and thinly sliced
2 shallots, thinly sliced
1/4 cup fresh cilantro leaves
1/2 tsp lime zest
1/3 cup seasoned rice vinegar
Dash crushed red pepper flakes
6 oz ahi tuna filet
1 1/2 Tbsp chia seeds
1/2 tsp sea salt
2 tsp sesame oil
For salad, combine all ingredients in a covered container and toss to mix. Refrigerate for 2 hours, or until ready to serve (overnight works too!).
For tuna, heat sesame oil in a nonstick skillet over medium-high heat. Mix chia seeds and sea salt in a shallow bowl. Place filet into bowl and press down firmly to coat with seed mixture. Flip over the filet and repeat coating. Place filet into the skillet and cook for 1-2 minutes (depending on desired doneness). Flip filet over and repeat cooking for 1-2 minutes. Remove from heat and transfer to a plate, cover and place in the refrigerator for one hour.
Once tuna has cooled, slice filet thinly and serve over cucumber salad.
Nutrition Info per 1 cup salad and 3 oz tuna: 219 calories, 20 g protein, 9 g fat, 13 g carbohydrates, 6.5 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:30 AM