Fresh tuna is low in calories and packed with protein—a three-ounce portion of bluefin tuna provides 25 grams. The “chicken of the sea” is rich in vitamins A and B12 and contains smaller amounts of riboflavin, thiamin, and vitamin B6. And it’s a good source of healthy minerals including magnesium, potassium, and iron. “Tuna is also high in selenium,” White says, “which helps prevent cancer and heart disease, and helps detoxify the body.”
PAN-SEARED TUNA WITH STEAMED GINGER KALE
- ½ tbsp unsalted butter
- ¼ clove garlic, crushed
- 2 tbsp onion, sliced
- ¼ tsp fresh ginger, grated
- 7 oz tuna fillet with skin
- salt and black pepper to taste
- 1 cup kale, chopped
- 1 tsp lemon juice
- Melt butter in a heavy, nonstick skillet and, using a spatula, stir in garlic, onion, and ginger. Move to one side of skillet. Place tuna fillet on other side of skillet, flesh side down, until it starts to brown. Turn fillet over so skin side is down. Season fish with salt and pepper.
- Cook fish over medium-high heat until just cooked through, about 5 minutes, depending on thickness of fish. Add chopped kale, incorporating into ginger mixture.
- Once tuna skin is crispy and the flesh of the fish is white and flaky, prepare to serve. Spoon kale and ginger mixture onto a plate, then top with tuna fillet. Drizzle fish with lemon juice, and serve immediately.
The Numbers: 610 Calories; 32g Protein: 9g Carbs; 50g Fat; 2g Fiber.
Pair It With the Perfect Wine: “Match it with a wine that is rich in aroma, like a nice Riesling or a lighter Cabernet Franc," says Roth. "I prefer to match the wine according to the fish’s flavor, rather than to have opposition.”