Black Sesame Encrusted Tuna and Heirloom Tomatoes on Arugula
You might as well call this the “healthy heart salad.” All the ingredients have heart helping properties, and as we all know, the heart is a pretty important organ to keep happy and healthy. So give it, and your taste buds, some love. And make sure to say a blessing to the fish who gave it’s life so that you may be nourished. Happy eating!
2-4 cups arugula
1 large heirloom tomato, preferably something kinda dark and stinky like a black krim or ananas noire, sliced into thick slices
Truffle or sea salt to taste
NOTE: If vegetarian, sub avocado and/or your favorite cheese (like this yummy goat cheese, see photo below) instead of tuna. Yum!
3 tbs. grapeseed oil
Juice of ½ lime
Teeny squirt agave nectar
Tuna and Marinade:
Two ahi tuna steaks (preferably sustainable, wild caught, and fresh)
¼ cup water
Healthy squirt of liquid aminos
1 tbs. sesame oil
1 tbs.-ish agave nectar or honey
½ teaspoon diced ginger root
1 clove crushed or minced garlic
½ cup black sesame seeds
Ghee for searing
Combine marinade ingredients and tuna steaks and allow to marinate AT LEAST 15 minutes…preferably more like 30.
While tuna is marinating, prepare salads: mix dressing, toss arugula with dressing and adorn with tomato slices, pinch truffle or sea salt over tomato slices.
Arrange black sesame seeds in a thin layer on a plate.
Smoosh tuna steaks on sesame seeds, flip and repeat on both steaks.
When ready to eat, heat pan and ghee to med-high heat.
Put tuna in pan and sear for 1 minute.
Carefully flip and sear other side for one minute.
Add tuna steaks to salad and voíla! Enjoy. (Or see vegetarian option below.)
Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.
Heirloom Tomatoes: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later.
Black Sesame Seeds: These little seeds are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. The black variety is also known in Chinese Medicine (as are all black- and blue-colored foods) as yin builders. More on this later, but see here for more nutrition facts on these mini powerhouses!
Tuna: I know, I know. Yogi(ni)s are supposed to be vegetarian. Don’t even get me started. There are some times in life when flesh is a necessity for some beings…(to be posted about later, dude)…Anyway, IF you are partaking of animal flesh, tuna is a powerhouse of lean protein, tryptophan (the “feel-good” amino acid), and minerals such as selenium, magnesium, and potassium. Tuna is also packed with the B vitamins niacin, B1 and B6, and is a great source omega-3 essential fatty acids. See here for a more detailed look at the health benefits of this super fish.