Cast Iron Seared Tuna Steaks - Straker Nutrition Co. (2024)

FAQs

Cast Iron Seared Tuna Steaks - Straker Nutrition Co.? ›

Generously apply both the sea salt and chilli powder on both sides of the ahi tuna steaks, don't be shy here. Load them bad boys up good. Gently lay the steaks into the cast iron, still on HIGH and sear for 1 ½ minutes each side for rare. 2 minutes per side for a little less rare.

Nutrition Facts

Per Serving: 301 calories; 17.8 g fat; 0.7 g carbohydrates; 33.3 g protein; 71 mg cholesterol; 1034 mg sodium.

IS TUNA STEAK GOOD FOR YOU? Low in calories but packed with minerals and nutrients, tuna is a powerhouse of essential nutrients and omega-3 fatty acids – full of good fat and protein.

How Often Should You Eat Tuna? Tuna is incredibly nutritious and packed with protein, healthy fats and vitamins — but it should not be consumed every day. The FDA recommends that adults eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients ( 10 ).

contains 120 calories per 112 g serving. This serving contains 0.5 g of fat, 27 g of protein and 0 g of carbohydrate.

A 3-ounce serving of cooked Ahi tuna contains:

Carbohydrates: 0g. Protein: 24g. Vitamin B6: 30% of the Daily Value (DV)

Outback Steakhouse Under 600 Calories Seared Ahi Tuna Regular (1 serving) contains 21g total carbs, 18g net carbs, 16g fat, 30g protein, and 470 calories.

However, raw fish and varieties of fish that are high in mercury, such as bigeye tuna, should be avoided in some groups, including small children and people who are pregnant, trying to become pregnant, or breastfeeding.

Is tuna healthier than salmon? ›

While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

Yes, technically, seared tuna is only cooked on the outside, yet rare or somewhat raw on the inside. Think of this like sushi.

If you're wondering if tuna steak should be raw in the middle, the short answer is YES. A properly cooked tuna steak should be seared on the outside but raw on the inside.

The method to cooking with cast iron on the stovetop is HEAT, do not add the cooking oil until the pan feels hot, because the oil will be the benchmark of the pan's readiness. If the butter sizzles, pan's ready. Oil slides across the pan with easy, pan's ready. Oil is a tool you can use in cast iron skillet cooking!

If you are concerned about using your extra virgin olive oil for searing at high temperature, use avocado oil since it has a higher smoke point.

Swapping out fatty meat for fish can reduce LDL cholesterol by lowering your intake of saturated fat, which increases blood cholesterol concentrations. Other fish that contain higher amounts of omega-3s, such as mackerel, tuna and sardines, can also help.

Absolutely! Tuna is a low-fat protein choice with about 2 grams of fat per 2.5-ounce portion of solid white albacore tuna. More importantly, the majority of fat in tuna is healthy unsaturated fats, like omega 3 fatty acids. Some fat is important to help absorb vitamins and minerals from the meal you're eating.

There are 217 calories in 5 ounces of boneless Cooked Tuna.