Ahi tuna and asparagus

Ahi tuna is a super lean favourite of bodybuilders on a Protein Sparing Modified Fast style diet to provide plenty of protein and maximise satiety.  While the seafood is generally nutrient-dense, the asparagus provides some variety and balances the mineral profile a little.

It’s worth noting that the omega 3 content is relatively low due to the low-fat content of the tuna.  So you still may want to consider supplementing omega 3 if you are not eating any fatty fish.

The tuna provides plenty of protein, B3, B6, B12, choline, phosphorus, potassium and selenium while the asparagus will lift your copper, folate, iron, vitamin A and vitamin K.

Macros

One serving provides 430 calories, 89 g of protein, 3 grams of fat and 3 g of net carbs.

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients   

DescriptionAmountUnit
Tuna, Yellowfin, Ahi 350g
Avocado Oil Spray21/4 second spray
Asparagus 150g
Garlic Paste5g

Directions

  • Liberally salt and pepper both sides of the ahi tuna.
  • Spray non-stick pan.
  • Add the asparagus, sprinkle with salt and saute about 4 minutes, until crisp-tender. Remove from pan to keep warm.
  • Add the tuna to the pan and sear for 2 minutes. Flip and sear 1 more minute.
  • Remove from pan and let rest a few minutes. Slice thinly.
  • Serve tuna over asparagus with arugula and spritzed lemon.

Contributor 

  • Patty Garcia 

Suitable for

  • fat loss
  • maximum nutrient density

Ranking 

Click the links to see the highest-ranking recipes for each goal.

nutrient density71%
bodybuilder72%
fat loss80%
blood sugar & fat loss78%
blood sugar & diabetes 38%
athlete & bulking38%
ketogenic 33%
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