When buying yellowfin tuna, the Monterey Bay Aquarium Seafood Watch says to look for yellowfin tuna caught in the U.S. Atlantic by troll/pole. This is because intense fishing has depleted most tuna populations. The market for bluefin tuna is particularly troublesome, because they’re being caught faster than they can reproduce. So pay a little more and get your ahi tuna from the U.S. Atlantic waters.
Tuna is also higher in mercury than most fish, so Monterey Bay recommends the following:
* a standard serving is 3-4 ounces
Now back to my ahi tuna recipe. I used a simple white wine butter sauce that’s amazingly good with this fish. Don’t worry, a little butter won’t kill you. In fact, this recipe only has 197 calories and 7 grams of fat. And just half a gram of carbohydrates for those of you out there watching your carbs.
Ahi tuna does not need a lot of cooking time. I recommend medium-rare, which provides the most flavor. If you overcook it, it’s gonna be dry and won’t taste as good. Just a quick sear on a hot pan or grill for 1-2 minutes max is all you need. I would never cook mine for more than 3 minutes.
Ingredients: Ahi Tuna Recipe with White Wine Butter Sauce
- 8 oz. ahi (yellowfin) tuna
- 2 T Organic Valley Whipped Butter
- 1/4 cup white wine
- 1/4 tsp. kosher salt
- 1 T sherry vinegar
- Black pepper (to taste)
1. Let tuna sit out for 30 minutes before cooking so it gets near room temperature. This helps prevent uneven cooking.
2. Spray a pan with cooking spray and pre-heat the pan to medium-high.
3. Once pan gets really hot, season tuna filets with salt and pepper and sear for 1-2 minutes per side for medium-rare.
4. Remove fish from pan, reduce heat to low, and let the pan cool down for a minute or two.
5. Add butter, white wine, and sherry vinegar to pan. Reduce sauce for a few minutes, then top tuna filets with sauce. Let fish sit for several minutes before cutting into it.
197 calories, 7 g fat, 0.5 g carbs (0 g fiber), 27 g protein, 322 mg sodium