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WHFoods: 15-Minute Seared Tuna with Sage

12/29/12 1:20 AM

WHFoods: 15-Minute Seared Tuna with Sage


Printer friendly version return to recipes 15-Minute Seared Tuna with Sage Combine this great tasting light sauce with tuna in this easy-to-prepare addition to your Healthiest Way of Eating. It only takes 15 minutesenjoy!
Prep and Cook Time: 15 minutes Ingredients: 1 lb tuna, cut into 4 pieces 2 medium cloves garlic, pressed 2 TBS finely grated or minced lemon rind 1 + 2 TBS fresh lemon juice 2 TBS finely minced fresh sage 1 TBS finely minced fresh parsley 1/4 cup chicken or vegetable broth pinch red pepper flakes salt and black pepper to taste

Directions: 1. Press the garlic, grate or mince the lemon rind, prepare the lemon juice, and mince the herbs. 2. Rub tuna with 1 TBS fresh lemon juice and season with salt and black pepper. 3. Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes. Cook tuna on each side for about 1 1/2 minutes. This is our (Stovetop Searing) cooking method. Remove from pan, and place on a plate. 4. Add rest of ingredients to pan in order given, and cook for about 1 minute. Pour over tuna and serve. Serves 4 Serving Suggestions: Serve with
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WHFoods: 15-Minute Seared Tuna with Sage

12/29/12 1:20 AM

Steamed Vegetable Medley

Nutritional Profile Nutrients in 15 Minute Seared Tuna with Sage 1.00 serving (133.52 grams) Nutrient%Daily Value

tryptophan93.7%

selenium59.4%

vitamin B355.8%

protein53.6%

vitamin B652.5%

vitamin B133.3%

phosphorus22.1%
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WHFoods: 15-Minute Seared Tuna with Sage

12/29/12 1:20 AM

vitamin C22%

potassium15.6%

magnesium15.5%

manganese11.5%

omega-3 fats10.8%

Calories (132)7%

Introduction to Recipe Rating System Chart In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Seared Tuna with Sage is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart achttp://www.whfoods.com/genpage.php?tname=recipe&dbid=5 Page 3 of 5

WHFoods: 15-Minute Seared Tuna with Sage

12/29/12 1:20 AM

curately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
15 Minute Seared Tuna with Sage 1.00 serving 133.52 grams 132.05 calories DV Nutrient World's Healthiest Nutrient Amount (%) Density Foods Rating tryptophan 0.30 g 93.8 12.8 excellent selenium 41.64 mcg 59.5 8.1 excellent vitamin B3 11.17 mg 55.9 7.6 excellent protein 26.83 g 53.7 7.3 very good vitamin B6 1.05 mg 52.5 7.2 very good vitamin B1 0.50 mg 33.3 4.5 very good phosphorus 221.69 mg 22.2 3.0 good vitamin C 13.23 mg 22.1 3.0 good potassium 546.72 mg 15.6 2.1 good magnesium 62.35 mg 15.6 2.1 good manganese 0.23 mg 11.5 1.6 good omega-3 fats 0.26 g 10.8 1.5 good World's Healthiest Foods Rating Rule DV>=75% OR excellent Density>=7.6 AND DV>=10% DV>=50% OR very good Density>=3.4 AND DV>=5% DV>=25% OR good Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Seared Tuna with Sage


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WHFoods: 15-Minute Seared Tuna with Sage

12/29/12 1:20 AM

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