Seared Tuna on Bok Choy with Crispy Shallots

Don’t let this recipe’s nutrient density and deliciousness be deceiving; it’s all the flavour with minimal effort!

Tuna has a high protein to energy ratio (P: E) that maximises satiety. Tuna is also packed with vitamins A, B3, B5, B6, and B12, along with other nutrients like choline, magnesium, and selenium.

For only a few calories, the Bok choy provides vitamins A and C, along with fibre, folate, calcium, and potassium. The fats from the olive oil and the fish help absorb the fat-soluble vitamin A found in the greens.

The shallots, ginger, sesame seeds, tamari sauce, and garlic complete the nutrient profile and round out the flavour.

Macros 

One serve provides 315 calories, 40 g protein, 12 g fat, 9 g of net carbs and P:E = 1.9.

Micros  

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

Ingredients 

SERVES 1

  • 1 tsp olive oil
  • 1 small shallot, thinly sliced
  • 1 knob of ginger (3 cm approx.), finely chopped
  • 1 clove of garlic, crushed
  • 1 tbsp tamari sauce
  • 100 g bok choy, steamed
  • 150g fresh tuna
  • 2 tbsp sesame seeds
  • Scant amount of olive oil for frying

Directions 

  • Heat a small frying pan to medium heat and add the olive oil, shallot, ginger and garlic, fry gently till crisp, add the tamari sauce and set aside. 
  • Spread the sesame seeds on a small plate and press the tuna on top, so the seeds stick to the tuna.  Turn, so all sides have some seeds. 
  • Heat another frypan to medium heat and add a scant amount of olive oil for frying. Once hot, add the tuna and sear 30 seconds a side, searing all four sides. Remove from the heat and let rest for 5 minutes then slice finely. 
  • Plate up the steamed bok choy next to the sliced tuna and top with the crispy shallot mixture.

Suitable for 

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