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.
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
- In a zip-lock plastic bag, combine soy sauce, lime juice, sesame oil, garlic and sugar.
- Add the tuna steaks and marinate for 30 minutes.
- 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.
- Top with black pepper and pickled ginger and serve alongside a dollop of wasabi.
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