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Ингредиенты
- 3/4 c. pumpkin seeds coarsely minced
- Â Â Salt to taste
- 1/4 c. dry white bread crumbs
- 1/4 c. mild extra-virgin extra virgin olive oil
- Â Â (preferably French or possibly Ligurian)
- 1/2 tsp paprika
- 1/2 tsp curry pwdr
- Â Â Freshly-grnd black pepper to taste
- 3 x egg whites
- 1 x ahi tuna fillet, 1" thick - (abt 1 lb)
- Â Â A splash of dry white wine
Инструкции
- In a heavy skillet over low heat, roast the pumpkin seeds till they begin to pop, then remove from the heat. Sprinkle lightly with salt and pour into a small bowl. Add in the bread crumbs, 3 Tbsp. of the extra virgin olive oil, the paprika, curry pwdr, salt, and pepper. Spread the seed mix on a flat dish large sufficient to hold the fish. Place the egg whites in a large bowl and whisk lightly.
- Dip the tuna fillet in the egg whites, and then coat well on one side with the pumpkin-seed mix. In a cast-iron skillet over medium heat, hot the remaining 1 Tbsp. extra virgin olive oil. Add in the tuna, seed-side up. Cook for 3 min, splashing a little white wine around the fish after 2 min; don't turn the fish. Remove from the pan and serve.
- This recipe yields 2 to 3 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 84g | |
| Recipe makes 3 servings | |
| Calories 523 | |
| Calories from Fat 415 | 79% |
| Total Fat 46.4g | 58% |
| Saturated Fat 7.46g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 77mg | 3% |
| Potassium 478mg | 14% |
| Total Carbs 15.22g | 4% |
| Dietary Fiber 4.3g | 14% |
| Sugars 1.34g | 1% |
| Protein 18.23g | 29% |
