whfoods: 15-minute seared tuna with sage.pdf

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15-Minute Seared Tuna with Sage

Combine this great tasting light sauce with tuna in this easy-to-prepare addition to yourHealthiest Way of Eating. It only takes 15 minutesenjoy!

Prep and Cook Time: 15 minutes

Ingredients:1 lb tuna, cut into 4 pieces2 medium cloves garlic, pressed2 TBS finely grated or minced lemon rind1 + 2 TBS fresh lemon juice2 TBS finely minced fresh sage1 TBS finely minced fresh parsley1/4 cup chicken or vegetable brothpinch red pepper flakessalt and black pepper to taste

Directions:

1. Press the garlic, grate or mince the lemon rind, prepare the lemon juice, and mincethe herbs.

2. Rub tuna with 1 TBS fresh lemon juice and season with salt and black pepper.3. Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes.

Cook tuna on each side for about 1 1/2 minutes. This is our (Stovetop Searing)cooking method. Remove from pan, and place on a plate.

4. Add rest of ingredients to pan in order given, and cook for about 1 minute. Pourover tuna and serve.

Serves 4

Serving Suggestions: Serve with



Steamed Vegetable Medley

Nutritional Profile

Nutrients in15 Minute Seared Tuna with Sage1.00 serving (133.52 grams)

Nutrient%Daily Value

tryptophan93.7%

selenium59.4%

vitamin B355.8%

protein53.6%

vitamin B652.5%

vitamin B133.3%

phosphorus22.1%



vitamin C22%

potassium15.6%

magnesium15.5%

manganese11.5%

omega-3 fats10.8%

Calories (132)7%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrientsfor the calories they contain, we created a Recipe Rating System. This system allows usto highlight the recipes that are especially rich in particular nutrients. The followingchart shows the nutrients for which 15-Minute Seared Tuna with Sage is either an excel-lent, very good, or good source (below the chart you will find a table that explains thesequalifications). If a nutrient is not listed in the chart, it does not necessarily mean thatthe recipe doesn't contain it. It simply means that the nutrient is not provided in a suffi-cient amount or concentration to meet our rating criteria. (To view this recipe's in-depthnutritional profile that includes values for dozens of nutrients - not just the ones rated asexcellent, very good, or good - please use the link below the chart.) To read this chart ac-



curately, you'll need to glance back up to see the ingredients used in the recipe and thenumber of serving sizes provided by the recipe. Our nutrient ratings are based on a sin-gle serving. For example, if a recipe makes 4 servings, you would be receiving the nutri-ent amounts listed in the chart by eating 1/4th of the combined ingredients found in therecipe. Now, returning to the chart itself, you can look next to the nutrient name in or-der to find the nutrient amount it offers, the percent Daily Value (DV%) that thisamount represents, the nutrient density that we calculated for this recipe and nutrient,and the rating we established in our rating system. For most of our nutrient ratings, weadopted the government standards for food labeling that are found in the U.S. Food andDrug Administration's "Reference Values for Nutrition Labeling." Read more back-ground information and details of our rating system.

15 Minute Seared Tuna with Sage1.00 serving133.52 grams132.05 calories

Nutrient AmountDV(%)

NutrientDensity

World's HealthiestFoods Rating

tryptophan 0.30 g 93.8 12.8 excellentselenium 41.64 mcg 59.5 8.1 excellentvitamin B3 11.17 mg 55.9 7.6 excellentprotein 26.83 g 53.7 7.3 very goodvitamin B6 1.05 mg 52.5 7.2 very goodvitamin B1 0.50 mg 33.3 4.5 very goodphosphorus 221.69 mg 22.2 3.0 goodvitamin C 13.23 mg 22.1 3.0 goodpotassium 546.72 mg 15.6 2.1 goodmagnesium 62.35 mg 15.6 2.1 goodmanganese 0.23 mg 11.5 1.6 goodomega-3 fats 0.26 g 10.8 1.5 goodWorld's HealthiestFoods Rating Ruleexcellent DV>=75% ORDensity>=7.6 AND DV>=10%very good DV>=50% ORDensity>=3.4 AND DV>=5%good DV>=25% ORDensity>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Seared Tuna with Sage

whfoods: 15-minute seared tuna with sage.pdf

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