This simple but super nutritious recipe is ideal for aggressive fat loss while getting all the nutrients you need to maintain your energy levels and prevent cravings. It would be ideal for someone with a lot of fat to lose or someone trying to get down to very low body fat levels.
Tuna is incredibly nutritious and brings heaps of bioavailable protein, omega 3, vitamins A, B3, B5, B6, B12, and D, as well as choline, iron, copper, magnesium, potassium and selenium. Asparagus fills in the folate and vitamin K1 and rounds out the texture and flavour profile of the tuna.
Scorecard
- Diet Quality Score = 87%
- Satiety Index Score = 62%
- Protein % = 58%
- P:E ratio = 3.3
Macros
One serving provides 420 calories, 60 g of protein, 17 g of fat, and 2 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- A scant amount of olive oil or spray
- 250 g tuna steak
- 100 g asparagus, chopped in half (approx. eight spears)
- Sea salt
Directions
- Heat a pan on medium heat and add a scant amount of olive oil or spray with olive oil.
- When hot, add the tuna steak and cook for 2-3 minutes. When there is a three-quarter colour change in the tuna, turn
- Add the asparagus when you turn the tuna and toss it around the pan.
- Cook the tuna on the second side for 30 seconds. Remove tuna from the pan and rest.
- Toss the asparagus around the pan for a few more minutes until cooked to your liking.
- Slice the tuna and plate up alongside the asparagus. Sprinkle with sea salt.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
