Skip to main content
  1. Life
  2. Health & Fitness
  3. Healthcare

Beneficial fish: Soy-ginger tuna

See also

Tuna has received a lot of bad press as primary source of important nutrients, such as omega-3 fats, due to its higher level of mercury contamination. Not all tuna are alike, though: Tongol, skipjack and some yellowfin tuna show a lower risk of mercury than other species, such as bluefin. While it is recommended for women who are trying to become pregnant, nursing mothers and young children to avoid high-mercury food sources, the general public can enjoy tuna as part of a healthy diet several times per month.

A 4-ounce portion of tuna provides about 150 calories, 66 percent protein, nearly 70 percent vitamin B6, and more than 100 percent vitamins B12 and B3. It’s off the charts for providing nearly 225 percent selenium — which offers antioxidant protection and supports normal thyroid function.

The omega-3s found in tuna bring copious amounts of antioxidants to the plate, particularly when broiled, seared or steamed. Try this simple recipe for a healthy meal, served alongside sautéed vegetables and a green salad.

Soy-ginger tuna steak

4 tuna steaks, washed and patted dry
2 tablespoons soy sauce
2 tablespoons lime juice
2 tablespoons sesame oil
1 tablespoon minced garlic
½ teaspoon sugar
Black pepper
Wasabi
Pickled ginger

  1. In a zip-lock plastic bag, combine soy sauce, lime juice, sesame oil, garlic and sugar.
  2. Add the tuna steaks and marinate for 30 minutes.
  3. Place the steaks in a greased, medium-high skillet and sear for 6–10 minutes, turning once during cooking. The tuna is done when the fish begins to flake when tested with a fork but is still pink in the center.
  4. Top with black pepper and pickled ginger and serve alongside a dollop of wasabi.

Bon appétit!

If you enjoyed reading this article, click on "Subscribe" at the top of the page to receive notice when new articles are published.

Advertisement

Life

  • Randy Travis
    Randy Travis returns with 'Influence Vol. 2: The Man I Am' in August
    Today's Buzz
  • Alternative medicine
    Alternative medicine: Remedies to make the bugs in your body go away for good
    Camera
    7 Photos
  • Beach body
    Fitness: Earn your beach body badge with bootcamp classes
    Camera
    10 Photos
  • Back to school
    These 10 items are sure winners on your back-to-school shopping trip
    Camera
    12 Photos
  • Izabel Goulart
    Izabel Goulart walks the runway with Studio F at Colombia Moda
    Camera
    19 Photos
  • Ombre' technique
    Go for the gusto: What ombre' technique are you?
    Camera
    5 Photos