How to Make Seared Tuna with Pesto Sauce
Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.
5 min prep time
8 min cook time
4servings
1 tuna fillet
Step-By-Step Instructions:
- Heat the olive oil in a skillet over medium-high heat.
- Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
Nutrition facts
4 Servings
-
Serving Size
1 tuna fillet
-
Amount per serving
Calories
255
- % Daily value*
-
Total Fat
15g
19%-
Saturated Fat
2.9g
15%
-
Saturated Fat
-
Cholesterol
45mg
15% -
Sodium
185mg
8% -
Total Carbohydrate
1g
<1%-
Dietary Fiber
0g
0% -
Total Sugars
0g
-
Dietary Fiber
-
Protein
28g
-
Potassium
325mg
7%