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Baharat Panko Crusted Albacore Tuna

 
One serving costs about $1.21

$1.21 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,pescetarian,dairy free,pescatarian
spoonacular Score:66%

Spoonacular Score: 66%

 

Baharat Panko Crusted Albacore Tunan is a dairy free and pescatarian recipe with 4 servings. For $1.21 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. One portion of this dish contains around 11g of protein, 16g of fat, and a total of 431 calories. 3 people found this recipe to be tasty and satisfying. Head to the store and pick up baharat, flour, coconut milk, and a few other things to make it today. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Overall, this recipe earns a solid spoonacular score of 66%. Albacore Tuna Bowl, Albacore Tuna Salad, and Sesame Albacore Tuna are very similar to this recipe.

Merlot, Pinot Noir, and rosé Wine are my top picks for Albacore Tuna. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. The NV The Big Kahuna Merlot with a 4.5 out of 5 star rating seems like a good match. It costs about 7 dollars per bottle.

NV The Big Kahuna Merlot

A ripe and rounded Merlot with notes of plum, blackberry, and hint of spice .

» Get this wine on Amazon.com

Ingredients

Servings:
1 strip
1 strip canned albacore tuna
canned albacore tuna
1 cup
1 cup flour
flour
1 cup
1 cup coconut milk
coconut milk
1
1  lemon wedge
lemon wedge
3 cups
3 cups panko
panko
4 Tbsps
4 Tbsps baharat
baharat
some
some fleur de sel
fleur de sel
some
some black bell pepper
black bell pepper
1 strip canned albacore tuna
1 strip
canned albacore tuna
1 cup flour
1 cup
flour
1 cup coconut milk
1 cup
coconut milk
1  lemon wedge
1
lemon wedge
3 cups panko
3 cups
panko
4 Tbsps baharat
4 Tbsps
baharat
some fleur de sel
some
fleur de sel
some black bell pepper
some
black bell pepper

Equipment

paper towels
paper towels
knife
knife
whisk
whisk
bowl
bowl
frying pan
frying pan
paper towels
paper towels
knife
knife
whisk
whisk
bowl
bowl
frying pan
frying pan


Instructions

Very gently, cut the tuna in half, length wise. (So it can fit in the pan). Don't push the knife into the fish. The trick is to gently secure the fish with your free hand (so it doesn't move with the knife) and slide your knife back and forth slowly. Whisk coconut milk and lemon juice together in a bowl Mix panko, baharat, fleur del sel and pepper in a separate bowl Put flour in a third bowl Season the tuna with fleur del sel and pepper Dredge in the flour Dip into the coconut mixture Finely coat the fish with panko Heat oil in a pan over medium-high heat. Sear each side of the tuna until the panko turns golden brown on all sides. Rare tuna sea only needs a minute on each side. Place tuna onto a paper towel and pat away excess oil. Let it set for a few minutes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.20
Ingredient
1 cup flour
1 cup coconut milk
1 lemon wedge
3 cups panko
4 tablespoons baharat
some fleur de sel
some black bell pepper
Price
$0.17
$1.38
$0.08
$1.74
$1.05
$0.03
$0.37
$4.82

Tips

Health Tips

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

Disclaimer

Nutritional Information

Quickview
431 Calories
11g Protein
15g Total Fat
60g Carbs
21% Health Score
Limit These
Calories
431
22%

Fat
15g
24%

  Saturated Fat
11g
71%

Carbohydrates
60g
20%

  Sugar
3g
4%

Cholesterol
0.11mg
0%

Sodium
387mg
17%

Get Enough Of These
Protein
11g
23%

Manganese
1mg
54%

Vitamin B1
0.7mg
47%

Vitamin C
26mg
32%

Selenium
22µg
32%

Iron
5mg
31%

Folate
122µg
31%

Vitamin B3
5mg
27%

Fiber
5g
23%

Vitamin B2
0.35mg
21%

Phosphorus
168mg
17%

Copper
0.29mg
15%

Magnesium
54mg
14%

Vitamin A
584IU
12%

Calcium
99mg
10%

Potassium
292mg
8%

Zinc
1mg
8%

Vitamin B6
0.14mg
7%

Vitamin B5
0.54mg
5%

Vitamin K
3µg
4%

Vitamin B12
0.16µg
3%

Vitamin E
0.36mg
2%

covered percent of daily need

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