Light and Lean Omega-3 Packed Protein

Posted on May 12, 2014 | by
Heart Healthy Recipe

Heart Healthy Food

Do you prefer lighter meals during the warmer months?

Start with a lean protein such as fish, specifically fish with high omega 3 fatty acid content: salmon or tuna.

Omega 3 fatty acids reduce cognitive decline, depression, as well as reduce the risk of developing heart disease by decreasing inflammation in our bodies.

Try this week’s tuna recipe, Pan-Seared Sesame and Chia Seed Crusted Tuna.

Low cholesterol recipe of Pan-Seared Sesame and Chia Seed Crusted Tuna:

Crust your tuna steaks with seeds for an additional heart healthy touch.

Yield:  2 servings (1 serving = 4 oz)

Ingredients:

  • 1 Tbsp EVOO (extra virgin olive oil)
  • 2-4 oz tuna steak, raw
  • 1 Tbsp chia seeds
  • 1 Tbsp sesame seeds
  •  ½ Tbsp of cracked black pepper
  • Optional Salad Fixings: dark leafy greens, shredded carrot and cucumber, avocado slices, and cubed mango and kiwi.

Directions:

Combine the chia seeds, sesame seeds, and black pepper on a small plate. Coat both sides of the tuna steaks with the seed mixture (You may need to press the coating into the flesh to stick to the tuna steaks.) Place large skillet on stove and heat skillet on medium heat.

Drizzle the EVOO on the skillet and place the tuna steaks on the skillet. Sear the tuna steaks for about 2 minutes on the top and bottom and about 1 minute on the outer sides of the tuna steaks. Remove steaks from the pan and cut ½ inch slices. Tuna is ready to be served.

Eat tuna slices by themselves or place on a bed of dark leafy greens with spring fruits and vegetables and sprinkle with a light EVOO based dressing of choice.

Nutrition Per Serving:

Calories: 185 kcal
Fat: 7g
Cholesterol: 51 mg
Carbohydrate: 3g
Dietary Fiber: 3g
Protein: 28g
Sodium: 44mg


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