Don’t let this recipe’s nutrient density and deliciousness be deceiving; it’s all the flavour with minimal effort!
Tuna’s high protein-to-energy ratio (P: E) 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 in the greens.
The shallots, ginger, sesame seeds, tamari sauce, and garlic complete the nutrient profile and round out the flavour.
Scorecard
- Diet Quality Score = 90%
- Satiety Index Score = 63%
- Protein % = 52%
- P:E ratio = 1.9
Macros
One serving provides 315 calories, 40 g of protein, 12 g of fat, and 9 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 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
- A 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 for 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.
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.
