Seared ahi tuna with greens

Ahi tuna is a very lean fish, so is a popular addition to an aggressive fat loss Protein Sparing Modified Fast-style diet.  

Add your favourite non-starchy vegetables such as spinach, bok choy or asparagus to fill out the vitamin and mineral profile.  The secret is to minimise the added oil in the cooking process if you want to maximise fat loss.  

With more than 86% protein and a substantial amount of fibre, this recipe come with a very high satiety score and a reasonable nutrient score meaning that it will be hard to overeat while still providing adequate vitamins and minerals such as niacin, B6, B2, vitamin A, vitamin C, vitamin K, iron, phosphorus, potassium and selenium.  


One serving provides 360 calories, 78 g of protein and only 2 g of fat and 2 g of net carbs.


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


  • 600 g Ahi tuna
  • 500 g bok choy
  • 1 tbsp Tamari sauce
  • 1/2 tsp Chinese five-spice


  1. Season the tuna with salt, pepper and your favourite spice.
  2. Heat a heavy pan and apply non-stick spray immediately before cooking.  
  3. Sear for sixty to ninety seconds per side.
  4. Remove to rest for five minutes.  
  5. Cook bok choy in the pan with tamari or soy sauce for about five minutes.  
  6. Serve sliced tuna with bok choy on the side.  

Suitable for

  • fat loss
  • maximum nutrient density
  • blood sugar & fat loss


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

nutrient density88%
fat loss94%
blood sugar & fat loss83%
blood sugar & diabetes 22%
athlete & bulking25%
ketogenic 7%

Leave a Comment