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Baharat Panko Crusted Albacore Tuna

 
One serving costs about $1.14

$1.14 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 antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre
spoonacular Score:62%

Spoonacular Score: 62%

 

Baharat Panko Crusted Albacore Tuna requires about 45 minutes from start to finish. This recipe makes 4 servings with 424 calories, 11g of protein, and 15g of fat each. For $1.14 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. This recipe from Foodista requires baharat, flour, coconut milk, and bell pepper. It works well as a hor d'oeuvre. 3 people were impressed by this recipe. It is a good option if you're following a dairy free and pescatarian diet. Overall, this recipe earns a solid spoonacular score of 68%. If you like this recipe, you might also like recipes such as Albacore Tuna Bowl, Sesame Albacore Tuna, and Albacore Tuna Salad.

Tuna works really well with Pinot Noir, Merlot, and rosé Wine. 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 Goldeneye Gowan Creek Vineyard Pinot Noir with a 4.9 out of 5 star rating seems like a good match. It costs about 80 dollars per bottle.

Goldeneye Gowan Creek Vineyard Pinot Noir

Made in the style preferred by our founder, Dan Duckhorn, this wine exudes richness, depth, dark fruit and structure. On the palate, it is deep and lush, with layers of wild blackberry and plum pie supported by a streak of acidity that adds definition to the flavors, while drawing the wine to a lingering finish with hints of lavender, pennyroyal, and Asian spices.

» Get this wine on Wine.com

Ingredients

Servings:
1 strip
1 strip albacore tuna - sashimi grade
albacore tuna - sashimi grade
1 cup
1 cup flour
flour
1 cup
1 cup coconut milk
coconut milk
1
1  wedge of lemon
wedge of lemon
3 cups
3 cups panko
panko
4 Tbsps
4 Tbsps baharat
baharat
some
some fleur del sel
fleur del sel
some
some black bell pepper
black bell pepper
1 strip albacore tuna - sashimi grade
1 strip
albacore tuna - sashimi grade
1 cup flour
1 cup
flour
1 cup coconut milk
1 cup
coconut milk
1  wedge of lemon
1
wedge of lemon
3 cups panko
3 cups
panko
4 Tbsps baharat
4 Tbsps
baharat
some fleur del sel
some
fleur del 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: $1.13
Ingredient
1 cup flour
1 cup coconut milk
1 wedge of lemon
3 cups panko
4 tablespoons baharat
some fleur del sel
some black bell pepper
Price
$0.17
$1.38
$0.08
$1.74
$1.05
$0.11
$0.01
$4.54

Nutritional Information

Quickview
423 Calories
11g Protein
15g Total Fat
60g Carbs
14% Health Score
Limit These
Calories
423k
21%

Fat
15g
24%

  Saturated Fat
11g
71%

Carbohydrates
60g
20%

  Sugar
2g
3%

Cholesterol
0.11mg
0%

Sodium
535mg
23%

Get Enough Of These
Protein
11g
23%

Manganese
1mg
54%

Vitamin B1
0.69mg
46%

Selenium
22µg
32%

Iron
5mg
31%

Folate
113µg
28%

Vitamin B3
5mg
26%

Vitamin B2
0.34mg
20%

Phosphorus
163mg
16%

Fiber
3g
16%

Copper
0.29mg
14%

Magnesium
52mg
13%

Calcium
98mg
10%

Zinc
1mg
8%

Potassium
254mg
7%

Vitamin B5
0.48mg
5%

Vitamin B6
0.09mg
4%

Vitamin C
2mg
4%

Vitamin K
3µg
3%

Vitamin B12
0.16µg
3%

covered percent of daily need

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