⏱ 9 min totalSeared Sesame-Crusted Tuna
Per 1 serving · 146 g · 6 ingredients
of a 2,000 cal day
- Protein32g38% of calories
- Carbs6g7% of calories
- Fat20g54% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Seared Sesame-Crusted Tuna (146 g) has 331 calories, with 32 g of protein, 6 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (64% DV), thiamine (23% DV) and niacin (136% DV).
High in
20%+ of the daily value
- Protein64%
- Thiamine23%
- Niacin136%
- Vitamin B692%
- Vitamin B1299%
- Calcium25%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin D13%
- Vitamin E10%
- Riboflavin (B2)13%
- Choline14%
- Potassium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz, boneless Yellowfin tuna
2 tbsp Sesame seeds- ¹⁄₁₆ cup Black sesame seeds
- 🥄¼ dash Salt
¼ dash Black pepper
½ tbsp Canola oil
Directions
- 1
Combine white and black sesame seeds in a shallow dish, stirring to mix.
- 2
Season the tuna with salt and pepper, then dredge each filet in the sesame seeds, ensuring even coating on all sides.
- 3
Heat the canola oil in a non-stick pan until it begins to smoke.
- 4
Place the tuna in the pan without overcrowding. Cook for about one minute until the seeds are golden underneath, then carefully flip and cook for another minute.
- 5
Transfer the tuna to a cutting board and slice into 1/4 inch thick pieces. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (146 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 22 mg | 136% |
| Vitamin B6 | 1 mg | 92% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 2 μg | 99% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 253 mg | 25% |
| Iron | 5 mg | 58% |
| Potassium | 620 mg | 13% |
| Magnesium | 103 mg | 25% |
| Phosphorus | 429 mg | 61% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 86% |
| Manganese | 0.5 mg | 20% |
| Selenium | 109 μg | 198% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Seared Sesame-Crusted Tuna?
One serving of Seared Sesame-Crusted Tuna (1 serving) has 331 calories, which works out to 227 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Seared Sesame-Crusted Tuna high in protein?
Yes. It has 32 g of protein per serving, and 38% of its calories come from protein (9.7 g of protein per 100 calories).
Is Seared Sesame-Crusted Tuna keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Seared Sesame-Crusted Tuna?
92 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Seared Sesame-Crusted Tuna?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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