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Tuna Sashimi with Avocado Salad

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When buying tuna to eat raw, it must be “sushi grade”, which means that they are frozen and stored at a low temperature once caught, in order to kill bacteria.

To test the freshness of the fish follow your nose — if it smells fishy, don’t buy it. It should have a neutral aroma. The color should be beautifully opaque and even — tuna ranges from blush pink to deep red, depending on the species. Touch it — it should be firm yet yielding; if it’s tough, walk away.

Further Food Nutritionist Commentary:

Similar to the fat content of olive oil, each tablespoon of sesame oil contains 13.6 g of fat, with 1.9 g of saturated fat. Olive oil has a milder taste and is the preferred option for daily cooking while sesame oil's bolder flavor composition is better for Asian stir frys and recipes. As a calorie, sodium free condiment, this vinegar can aid in reducing hypertension and reduce risk of cancer, heart disease and osteoporosis due to its rich phenolic compounds.


By Nikki Nies, MS,RD, LD

Tuna Sashimi with Avocado Salad

  • Prep Time:10 minutes
  • Cook Time:n/a
  • Servings: 2

Ingredients

1 tablespoon olive oil
1/2 teaspoon sesame oil
1 tablespoon tamari
1 tablespoon rice vinegar
a dash of wasabi
175 g fillet of fresh tuna, cut into thin slices

FOR THE SALAD
1 avocado, sliced
8 cherry tomatoes, halved
2 heaped tablespoons freshly torn cilantro
3 spring onions, sliced
juice of 1 lime
sea salt and freshly ground black pepper
1 teaspoon toasted sesame seeds as garnish

Instructions

  1. Pour the olive oil, sesame oil, tamari sauce and rice vinegar into a dish, then whisk in the wasabi. Add the tuna and coat well.
  2. Layer the avocado, tomatoes, coriander and spring onions, squeeze over the lime juice and season to taste. Top with the dressed tuna and a sprinkling of sesame seeds.
Pour the olive oil, sesame oil, tamari sauce and rice vinegar into a dish, then whisk in the wasabi. Add the tuna and coat well. Layer the avocado, tomatoes, coriander and spring onions, squeeze over the lime juice and season to taste. Top with the dressed tuna and a sprinkling of sesame seeds.

Nutrition Information

Per Serving: Calories: 513; Total Fat: 33 g; Saturated Fat: 4 g; Monounsaturated Fat: 17 g; Polyunsaturated Fat: 7 g; Cholesterol: 0 mg; Sodium: 1132 mg; Potassium: 647 mg; Carbohydrate: 25 g; Fiber: 9 g; Sugar: 25 g; Protein: 32 g

Nutrition Bonus:

Vitamin C: 122%; Vitamin A: 15%; Iron: 20%; Calcium: 17%

 

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