This Seared Ahi Tuna is an excellent Weight Watchers lunch or supper recipe since it is a properly seasoned tuna steak.
It tastes well over rice or a salad and is full of protein and good fat. You can immediately put this on the dish because it cooks rapidly as well.
Since my kids were also enjoying this meal, I decided to cook it a little longer than I normally would have like, as you can see in the photo. However, the delightful soy and ginger aromas nicely complement the delicate tuna without overpowering it.
This fish recipe is undoubtedly simple, delicious, and low in points. It can also be made by anyone.
1. Combine the tuna with the soy sauce, lime juice, sesame oil, garlic, and pepper in a big zip-top bag. Turn the bag over to coat the tuna after pressing out any remaining air. Refrigerate for 30 minutes while occasionally flipping the bag. Take the tuna out of the marinade and throw away the liquid.
2. Use nonstick spray to coat the grill rack and heat the grill to medium-high, or prepare a medium-high fire.
3. Set the grill rack with the tuna on it. For medium-rare, grill for about 6 minutes on each side, or until browned but with a pink center.
No time to set up the grill? Use the express lane. Instead, grill the tuna. Pre-heat the broiler and nonstick spray a broiler rack. Place the tuna on the rack and broil 5 inches from the flame for about 6 minutes on each side, or until the center is just slightly pink.
Is ahi tuna calorie-dense?
The leanest area is the breast. You’ll get about 27 grams of protein and 140 calories from three ounces (85 grams) of roasted, skinless chicken breast (4).
According to some research, eating chicken as part of a high-protein diet can aid in weight loss. But the advantages also apply when beef is the primary protein source (5, 6).
The nutrient composition of a chicken is frequently impacted by its food. Chickens grown on pasture have greater antioxidant and omega-3 content (7).
Chicken is a fantastic source of protein as well as niacin, vitamin B6, selenium, and phosphorus (4).
A 3-ounce breast of chicken has 27 grams of protein, making it a particularly popular protein source. Furthermore, it’s a fantastic provider of minerals and B vitamins.
Is ahi ahi tuna good for you?
It could make you heart healthier. Omega-3 fatty acids, which are abundant in ahi tuna steaks and help lower cholesterol and enhance heart health. If you regularly consume highly processed meats like bacon or sausage, you might think about substituting ahi tuna fish for them for improved health.
How much ahi tuna is in a serving?
Using the dry-cooking technique, a 3-ounce serving of fresh ahi has 110 calories, 24.8 grams of protein, very little fat, and no fiber or carbs. 50 percent of the recommended daily protein intake comes from the protein content.
How many Weight Watchers points does fish have?
Here are 23 of my favorite weight watchers seafood and fish dishes. I always include fish and seafood in my Weight Watchers meals. My protein selections make it simple to get bored. Thank goodness, fish and seafood offer a wide range of options for my weekly meal planning. Fish and seafood preparation methods exist in a wide variety. The majority of recipes just only a few points per serving, and they don’t take much time to prepare.
You may mix up your diet with these 23 Weight Watchers Freestyle Fish and Seafood Recipes. Keep in mind that all fish and seafood are zero points on the WW FreeStyle Plan. This implies that you may incorporate this lean protein into a variety of recipes. Salmon is one of the best sources of the omega-3 fatty acids we need for brain function, so I try to regularly incorporate it in my meal plans.
When should you consume ahi tuna?
Should You Eat Tuna Frequently? Even though tuna is highly nutrient-dense and full of protein, good fats, and vitamins, it shouldn’t be ingested every day. Adults should consume 3-5 ounces (85-140 grams) of fish twice a week to receive adequate omega-3 fatty acids and other healthy nutrients, according to the FDA ( 10 )
Is salmon healthier than ahi tuna?
Salmon and tuna are both very nutrient-dense foods. They include a wealth of vitamins and minerals as well as a lot of protein.
Salmon has a moist texture and an oily flavor in large part because of its fat level, but tuna has a leaner meatiness due to its higher protein and lower fat content.
The following table contrasts the nutritious contents of raw 3-ounce (85g) servings of wild salmon, farmed salmon, and tuna:
Because salmon is a fattier fish than tuna, it has more calories. Though majority of the fat is from beneficial omega-3s, don’t let that stop you from enjoying it (5, 6).
Additionally, salmon has more vitamin D per meal than tuna does. The fact that this nutrient isn’t naturally found in most foods causes some people to struggle to acquire enough of it (5, 6, 8).
On the other hand, tuna is the undisputed champion if you’re seeking for a food that’s high in protein and low in calories and fat (7).
Although they are both very nutritious, salmon is superior since it contains vitamin D and beneficial omega-3 fatty acids. If you’re seeking for more protein and less calories per serving, tuna is the winner.
How healthy is grilled ahi tuna?
If you only order seared tuna when you go out to dine because you’re afraid to make it yourself, fear no more. Fish searing is a pretty easy method. The quality of the fish is perhaps the most crucial factor. the best comes first, and the fish takes care of the rest. The ideal way to prepare ahi tuna, also known as yellow-fin, is to lightly sear the outside while leaving the interior soft and downright raw. You must begin with the absolute best, sushi-grade ahi since the fish should be raw rather than rare. Save this dish for another day if you can’t obtain high-quality ahi. Regarding nutrients, it is well known that tuna is a good source of protein and Omega-3 fatty acids, which reduce inflammation, control blood pressure, and guard against heart disease.
You’ll appreciate the flavor of this Asian-inspired marinade, which is a tangy combination of soy sauce, sesame, lime, ginger, and garlic with citrus-spiked ponzu sauce. Prior to searing, the tuna can be marinated in the mixture for up to an hour (any longer would cause the fish protein to “cook” in the acidic components).
Mix the ponzu sauce, soy sauce, sesame oil, lime juice, ginger, garlic, and mustard in a shallow plate. Add the tuna steaks to the ponzu mixture after seasoning them on both sides with salt and pepper. To coat both sides, turn (when marinating, cover the fish with plastic and refrigerate for up to 1 hour).
In a large skillet over medium-high heat, warm the olive oil. When the pan is heated, add the tuna steaks and fry for 30 to 45 seconds on each side, or until the outsides are seared and the centers are still raw.
Place the 1/4-inch thick tuna slices on a serving plate after slicing them crosswise. Add chopped green onions on top.
Is seared ahi tuna okay to eat?
Unlabeled sushi-grade or sashimi-grade tuna steaks need to be cooked for at least 15 seconds, or until the center reaches 145 degrees Fahrenheit. This lowers the chance of contracting parasites. The perfect tuna steak, however, is very rare in the middle and faintly browned on the outside.
The texture and appearance of tuna are both meatlike. Firm, dense, and dark or bright red steaks are what you desire. Make sure to purchase from a retailer that only buys products from sustainable sources.
Clean them off. If you want to tenderize and flavor it, marinate. If you don’t have time, you might simply brush the fish with melted butter or olive oil.
It is greasy and can be extremely tasty when served properly. But you already know that cooking is a delicate art. If you overcook things, you might not be able to tolerate them. If you cook them a little bit longer, you risk overcooking them. The same is true of tuna.
The ideal way to eat it is seared, where the middle is still technically raw or extremely rare.
So, if you decide to cook it, don’t let it get completely done. It needs to be cooked briefly in a frying pan before being seared. It will lose flavor if it is fully cooked or overdone.
The best way to sear is on a grill. Cook the tuna if you prefer it medium-rare or less, but watch out for overcooking.
How healthy is ahi fish?
Omega-3 fatty acids can be found in abundance in fatty fish like salmon and tuna. These nutrients are essential for our bodies to function properly, to stay healthy, and to fend against future health issues.
Omega-3 fatty acids are particularly important for joint health, vision, systemic inflammation, cardiovascular health, mental and brain function, and other conditions.
In contrast, omega-3 fatty acids are poorly sourced in meals like beef, pig, and chicken. If you based your diet mostly on them, you might not be obtaining enough of these necessary fatty acids. In that regard, adopting a pescatarian diet may ultimately result in a host of health advantages.
2. Fish Is A Fantastic Protein Source
Contrary to popular belief, protein has benefits for everyone, not only bodybuilders and elite athletes.
Everyone must consume adequate protein each day because it is a valuable nutrient with various important functions in the body. The synthesis of hormones, cell formation, tissue growth and repair, proper development, and many other processes all depend on protein.
All nine of the required amino acids are present in fish such as salmon and ahi tuna, which are excellent sources of complete protein.
3. They might enhance mental acuity and brain health
One straightforward (and fascinating) concept is supported by an expanding body of research:
Regular fish consumption is associated with better mental and physical health. The quantity of brain-healthy fats is one explanation for this. Omega-3 fatty acids in particular have been demonstrated to lower the risk of depression, enhance cognition, and delay age-related mental decline.
According to research, eating fatty fish frequently is associated with more gray matter in the brain.
4. They Contain a Ton of Selenium
Fish typically contain high levels of selenium, a mineral that we briefly described above. Its ability to act as a magnet for toxic substances like mercury makes it simpler for the body to escort them out.
But, the fact is, selenium offers numerous other health benefits, including bone protection and a reduced risk of certain malignancies.