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.
One serving provides 430 calories, 89 g of protein, 3 grams of fat and 3 g of net carbs.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
|Tuna, Yellowfin, Ahi||350||g|
|Avocado Oil Spray||2||1/4 second spray|
- 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.
- Patty Garcia
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- maximum nutrient density
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