Keto Miso Tuna Recipe

by Sithya Phon, founder of keto.com.au

Get ready to embark on a culinary adventure with our mouthwatering recipe for Keto Miso Tuna. This dish combines the vibrant flavours of miso, the rich umami of tuna, and a medley of aromatic ingredients to create a taste sensation that will leave you craving more. Ideally suited for a low-carb lifestyle, this recipe is exciting to read and packed with valuable information to elevate your cooking skills and expand your keto repertoire.

A Keto Delight Bursting with Umami

Umami is often described as the fifth taste, alongside sweet, salty, sour, and bitter. It is a Japanese term that translates to "pleasant savoury taste" and refers to a distinct flavour profile that adds depth and complexity to dishes. Umami is commonly associated with foods rich in glutamate, an amino acid that occurs naturally in certain ingredients. It is often described as a savoury, meaty, or broth-like taste that can enhance the overall flavour of a dish. Foods with high umami content include ingredients like mushrooms, tomatoes, soy sauce, aged cheeses, fish sauce, and fermented products like miso. The addition of umami-rich elements can elevate the taste of a dish and create a satisfying culinary experience.

Ingredients

• 4 tuna steaks (about 6 oz each)

• 2 tablespoons white miso paste

• 1 tablespoon sesame oil

• 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)

• 1 tablespoon rice vinegar

• 1 tablespoon grated fresh ginger

• 2 cloves garlic, minced

• 1 teaspoon erythritol (or your preferred keto-friendly sweetener)

• 1 tablespoon avocado oil (or any high-heat cooking oil)

• Optional toppings: sliced green onions, toasted sesame seeds, lime wedges

Instructions

1. In a small bowl, combine the white miso paste, sesame oil, soy sauce, rice vinegar, grated ginger, minced garlic, and erythritol. Whisk the ingredients together until smooth and well combined, forming a flavorful miso marinade.

2. Pat dry the tuna steaks using a paper towel. Place the tuna steaks in a shallow dish or resealable bag, then pour the miso marinade over them, making sure to coat all sides of the tuna. Let the tuna marinate in the refrigerator for at least 30 minutes to allow the flavours to infuse.

3. Preheat a grill or grill pan over medium-high heat. Brush the grill grates or pan with avocado oil to prevent sticking. Once the grill is hot, remove the tuna steaks from the marinade, allowing any excess marinade to drip off.

4. Carefully place the tuna steaks on the grill and cook for about 2-3 minutes per side, depending on the thickness of the steaks. Be cautious not to overcook the tuna, as it is best enjoyed when still slightly pink in the centre for a tender and juicy texture.

5. Once cooked to your desired doneness, remove the tuna steaks from the grill and let them rest for a few minutes. This resting period allows the juices to redistribute and enhances the overall flavour.

6. Serve the Keto Miso Tuna steaks on a platter, garnished with sliced green onions, toasted sesame seeds, and a squeeze of fresh lime juice. These toppings add a delightful pop of colour and additional layers of flavour to the dish.

Now, get ready to indulge in the exquisite flavours of our Keto Miso Tuna. The umami-rich miso marinade infuses the tuna steaks with a savoury depth that perfectly complements their natural richness. Each bite is a harmonious combination of tender tuna, tangy ginger and garlic notes, and miso's distinct umami flavour. The optional toppings add a delightful crunch and brightness, elevating this dish to new heights.

Macronutrients and Servings

Below is the total nutritional information for the Keto Miso Tuna recipe and the number of servings:

Total nutritional information for the entire recipe (all ingredients combined):

• Carbs: 18g

• Protein: 139g

• Fat: 36g

• Calories: 920

Please note that these values are approximate and can vary based on the specific brands and variations of the ingredients used.

As for the number of servings, it depends on how the recipe is intended to be served. We suggest the recipe serves 2.

Nutritional Health Benefits of this Recipe

Apart from its exquisite taste, this Keto Miso Tuna recipe offers a range of nutritional benefits that contribute to a well-rounded and healthy diet. Let's take a closer look at the key ingredients and their respective advantages.

1. Tuna: Tuna is a lean source of protein essential for building and repairing tissues in the body. Protein also helps maintain a feeling of fullness and supports healthy weight management. Additionally, tuna is rich in omega-3 fatty acids, known for its anti-inflammatory properties and positive effects on heart health.

2. Miso Paste: Miso paste, derived from fermented soybeans, is a powerhouse of nutrients. It is an excellent source of probiotics, beneficial bacteria supporting a healthy gut microbiome. A balanced gut microbiome is associated with improved digestion, immune function, and even mental well-being. Miso paste also contains antioxidants and phytonutrients that help reduce oxidative stress and promote overall health.

3. Low-Carb Ingredients: This recipe is designed to be keto-friendly, which means it is low in carbohydrates. By using alternative ingredients and keeping the carb content in check, this dish can help you maintain ketosis, a metabolic state where your body relies on fat for fuel. This can benefit weight management and provide a steady energy supply throughout the day.

This Keto Miso Tuna recipe offers a well-rounded nutritional profile by combining protein-rich tuna, gut-healthy miso paste, and a low-carb approach. It is a delicious and satisfying meal and supports your overall health and well-being. Enjoy this flavorful dish while reaping the benefits of its nourishing ingredients.

Keto Avocado Caprese Salad

Here's a delicious keto salad recipe that pairs well with the Keto Miso Tuna.

Ingredients

For the Salad

• 4 cups mixed salad greens

• 2 ripe avocados, sliced

• 1 cup cherry tomatoes, halved

• 8 ounces fresh mozzarella cheese, sliced

• Fresh basil leaves, torn

• Salt and pepper, to taste

For the Dressing

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon balsamic vinegar

• 1 teaspoon Dijon mustard

• 1 clove garlic, minced

• Salt and pepper, to taste

Instructions

1. In a large salad bowl, combine the mixed salad greens, sliced avocados, cherry tomatoes, and fresh mozzarella cheese.

2. In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

3. Drizzle the dressing over the salad and gently toss to coat all the ingredients.

4. Sprinkle torn basil leaves over the salad for added freshness and flavour.

5. Season with additional salt and pepper, if desired.

6. Serve the Keto Avocado Caprese Salad alongside the Keto Miso Tuna for a complete and satisfying meal.

This salad is packed with healthy fats from avocados, fresh flavours from tomatoes and basil, and creamy goodness from fresh mozzarella. The dressing adds a tangy kick and brings all the elements together. It perfectly complements the Keto Miso Tuna, providing a refreshing and nutritious side dish. There are so many variations to this recipe that you can try. Just make sure to watch what ingredients you use to ensure you remain in ketosis.

So, why wait? Grab your ingredients, fire up the grill, and embark on a flavorful journey with our Keto Miso Tuna recipe. It's time to delight your senses, impress your guests, and savour every exquisite bite of this delectable keto creation. Enjoy the umami explosion and revel in the magic of miso-infused tuna like never before!

If you liked this recipe, be sure to check out our recipe for Keto Baked Lemon Salmon.