Selenium: Grilled Sesame Yellowfin Tuna with Asparagus Recipe
A delicious and healthy dish that features marinated yellowfin tuna paired with tender asparagus, providing a rich dose of selenium. Perfect for a flavorful dinner.
Serving Size: 2
Preparation Time: 1 hour
Cooking Time: 15 to 18 minutes
Active Ingredient
- Selenium: 106.5 μg (194% DV)
Ingredients
- 2 yellowfin tuna steaks (4 oz each)
- 1 cup asparagus (cut into 1-inch pieces)
- 1⁄2 yellow onion (sliced)
- 1 tablespoon Worcestershire sauce
- 1 tablespoon soy sauce
- 2 garlic cloves (minced)
- 1⁄2 teaspoon ginger paste
- 1⁄2 tablespoon Dijon mustard
- Salt as needed
- Black pepper as needed
- 1 tablespoon white vinegar
- 1⁄2 lemon (juiced and zested)
- 1⁄2 teaspoon sesame seeds
- 1 tablespoon olive oil
Directions
- Make a paste of minced garlic, Worcestershire sauce, soy sauce, ginger paste, vinegar, Dijon mustard, salt, black pepper, and sesame seeds.
- Prick the tuna steaks and apply the prepared marinade until fully coated. Cover the dish and place in the refrigerator for about 1 hour before cooking.
- Heat olive oil in a grill pan. Take out the tuna steaks and remove them from the marinade but do not discard the marinade. Place the steaks in the grilling pan and grill for 5 to 6 minutes on each side, or until cooked to your desired level. Remove and set aside, keeping them warm.
- Heat a little oil in a frying pan and add sliced onion. Sauté for 1 minute, then add asparagus and sauté for an additional 2 minutes. Add lemon juice, zest, and the reserved marinade, and cook for 2 more minutes at high heat with constant stirring. Transfer to a serving dish along with the tuna. Enjoy!
Why You’ll Love It
This grilled sesame yellowfin tuna is tender, flavorful, and packed with nutrients. The combination of soy, ginger, and Worcestershire sauce makes the marinade rich in umami flavors, and the side of sautéed asparagus adds a bright, fresh touch.
Tips
- Marinating Time: Marinate the tuna for at least 1 hour for maximum flavor.
- Cooking Preference: Grill the tuna steaks to your desired doneness, but keep in mind that yellowfin tuna is best when slightly pink in the center.
- Garnish Option: Top with additional sesame seeds for added crunch and a touch of nuttiness.
Nutritional Information
| Nutrient | Amount per Serving | % Daily Value* |
| Calories | 350 kcal | 17.5% |
| Total Fat | 16 g | 25% |
| Saturated Fat | 2.5 g | 13% |
| Cholesterol | 55 mg | 18% |
| Sodium | 580 mg | 25% |
| Total Carbohydrate | 14 g | 5% |
| Dietary Fiber | 4 g | 16% |
| Sugars | 3 g | — |
| Protein | 38 g | 76% |
| Vitamin A | 1200 IU | 24% |
| Vitamin C | 25 mg | 28% |
| Calcium | 80 mg | 8% |
| Iron | 3 mg | 17% |
| Selenium | 106.5 μg | 194% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Note: Nutritional values are approximate and can vary based on ingredient brands and preparation methods.
