Baharat Panko Crusted Albacore Tuna

Baharat Panko Crusted Albacore Tuna might be just the hor d'oeuvre you are searching for. One serving contains 424 calories, 11g of protein, and 15g of fat. This dairy free and pescatarian recipe serves 4 and costs $1.14 per serving. 3 people have made this recipe and would make it again. If you have albacore tuna - sashimi grade, flour, fleur del sel, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. From preparation to the plate, this recipe takes around 45 minutes. With a spoonacular score of 62%, this dish is good. Sesame Albacore Tuna, Albacore Tuna Bowl, and Albacore Tuna Salad are very similar to this recipe.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1 strip of albacore tuna - sashimi grade

1 cup flour

1 cup coconut milk

1 wedge of lemon (1/8 of a lemon) juiced

3 cups panko

4 tablespoons Baharat

Fleur del Sel or salt

Black Pepper

Equipment:

knife

frying pan

whisk

bowl

paper towels

Cooking instruction summary:

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.

 

Step by step:


1. 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.

2. Whisk coconut milk and lemon juice together in a bowl

3. Mix panko, baharat, fleur del sel and pepper in a separate bowl

4. Put flour in a third bowl

5. Season the tuna with fleur del sel and pepper

6. Dredge in the flour

7. Dip into the coconut mixture

8. Finely coat the fish with panko

9. Heat oil in a pan over medium-high heat.

10. 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.

11. Place tuna onto a paper towel and pat away excess oil.

12. Let it set for a few minutes.


Nutrition 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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Food Trivia

Before the Columbian Exchange, there were no oranges in Florida, no bananas in Ecuador, no potatoes in Ireland, no coffee in Colombia, no pineapples in Hawaii, no rubber trees in Africa, no tomatoes in Italy, and no chocolate in Switzerland.

Food Joke

The car crash Rabbi Bloom and Father Michael get into a car accident and it`s a bad one. Both cars are crushed but amazingly neither of the clerics is hurt. After they crawl out of their cars, Rabbi Bloom sees the priest`s collar and says, "Just look at our cars - there`s nothing left, but we`re unhurt. You`re a priest and I`m a rabbi so it must be a sign from God. He must have meant that we should meet and be friends and live together in peace the rest of our days." Father Michael replies, "I agree with you completely. This truly must be a sign from God." Rabbi Bloom then says, "Look - here`s another miracle. Although my car is wrecked, this bottle of wine didn`t break. God must want us to drink this wine and celebrate our good fortune." He hands the bottle to the priest. Father Michael takes a few big swigs and passes the bottle back to Rabbi Bloom who puts the cork back in and hands it back to the priest. Father Michael asks, "Aren`t you having any wine?" "No. I think I`ll just wait for the police," says Rabbi Bloom.

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