TATAKI TUNA SALAD (TATAKI SALAD)
Tuna tataki salad is a dish that I love, full of flavor and color, it provides high-quality proteins and is very easy to prepare.
Tuna is a blue fish and consuming it regularly, once every 15 days, for example, is a good way to obtain quality proteins.
Tataki refers to a cut of meat or fish that is cooked over high heat, but very little, always leaving the inside raw. It is a cooking technique that works for many foods; tuna, salmon, and beef are often cooked this way. Tuna is perhaps the most common; marinating is not an essential step, but I love it and think it gives the fish its final flavor. This tuna tataki is a simple preparation that consists of marinating fresh fish in a mixture of soy and an acid, such as lemon, with other seasonings, usually garlic and ginger.
Tuna tataki is cooked very little, so you can enjoy its delicate texture.
Once marinated, it is coated with sesame seeds and lightly grilled. It is cut into thin slices, in which you can see how raw it is in the center and cooked on the outside.
It is usually served with a seaweed salad, but it can also be accompanied by a green leaf salad with some other ingredient that adds richness to the dish, such as sprouts or crunchy fermented vegetables.
Preparing a tuna tataki is always a success, a healthy, satisfying and low-carb dish that you can always allow yourself.
It is important to buy quality raw materials, in this case we must check the origin of the tuna, if we buy it fresh, make sure of the capture date and that it is in good condition.
If it is frozen, we must always choose one that does not have any added product at the time of freezing. You have to read the labels and make sure that what you are buying is tuna and not tuna with added water, etc.
If it is fresh, taking into account that we are going to consume it almost raw, we should freeze it for at least 72 hours and let it thaw slowly in the upper part of the refrigerator.
Prepare a marinade with soy, lemon, fresh ginger and olive oil and let the tuna soak in it for hours.
Then we can prepare the marinade and leave it in the refrigerator for a few hours, between 6 and 12 hours is fine, you may think that there is a lot of margin, but you can prepare it at night or in the morning and cook it at noon, both options are valid.
The tuna marinade is very important, because the flavor of the final result will depend on it. I like to make a simple marinade based on soy sauce, lemon juice, fresh ginger, and garlic.
To coat it before putting it in the pan, I used toasted sesame seeds. I greased the pan with a few drops of oil and heated it over high heat. You only have to cook the tuna for a few seconds (20-30 s) on each side.
Then cut it into slices and it’s ready to serve.
Choose the type of salad you like the most and add your favorite ingredients or the ones you have available at that time. I added a variety of lettuce leaves and fermented red onion, crunchy and delicious, it gave it an excellent touch.
Sprouts are usually added and sometimes some fruit like mango.
Tataki salad is full of flavor thanks to the tuna marinade and the vinaigrette, you’ll love it.
But I think that as with all salads, the fundamental thing is the dressing, a good vinaigrette of soy sauce, lemon juice, ginger juice, (in the recipe I explain how to make it at the moment), garlic powder and extra virgin olive oil, is the perfect finishing touch for this dish.
Nutritionally speaking, this salad is a good source of quality proteind, tuna provides us with omega 3 fatty acids, B vitamins and minerals, mainly iron, magnesium and phosphorus.
Benefits of tuna:
- Omega 3 fatty acids protect our cardiovascular system, contribute to lowering triglyceride and cholesterol levels in the blood.
- Iron helps fight anemia.
- Vitamin D and calcium are good for our bones.
If you also ferment vegetables at home like I do, add them to this dish, they are perfect, they provide a crunchy touch and that slightly acidic flavor that combines perfectly with the vinaigrette and the tuna.
I usually add fermented onion, but some small fermented cauliflower florets, or some fermented cherry tomatoes, can make a difference.
If If you think this salad meets your expectations, don’t think twice, prepare the ingredients and make it at home, you’re sure to enjoy it. You have the detailed recipe below. Cheers! 😉
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ENSALADA TATAKI ATÚN (TATAKI SALAD)
La ensalada tataki de atún es un plato rico en proteínas de alta calidad, fácil de preparar y muy saciante, aprende cómo se hace y pruébala en casa.Ingredients
- 300 g atún fresco o congelado (2 filetes medianos)
- 200 g mezcla de lechugas (a tu gusto)
- 40 g semillas sésamo tostado (2 cucharadas)
- 3 cda salsa de soja (suelo usar salsa de soja reducida en sal)
- 2 cdas jugo de limón
- 75 g jengibre fresco
- 2 dientes de ajo
- 3 cda aceite de oliva virgen extra
- 1 pizca ajo en polvo
- 50 g cebolla blanca fermentada (opcional)
- 50 g cebolla morada fermentada (opcional)
Instructions
Marinada:
Vinagreta:
Prepara el atún:
Preparación del plato final:
Nutrition FactsENSALADA TATAKI ATÚN (TATAKI SALAD)Amount Per Serving (300 g)Calories 413 Calories from Fat 171% Daily Value*Fat 19g29%Saturated Fat 4g25%Cholesterol 57mg19%Sodium 162mg7%Potassium 841mg24%Carbohydrates 20g7%Fiber 5g21%Sugar 5g6%Protein 41g82%Vitamin A 3777IU76%Vitamin C 9mg11%Calcium 248mg25%Iron 5mg28%* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.Tried this recipe?Let us know how it was!
