Need Protein? Try This Ahi Tuna Delight

When I was searching for what a true healthy lifestyle was for me, I went through all the phases: macro tracking, paleo diet, vegetarian, and almost vegan. I watched all the documentaries on Netflix about the food and meat industry, which freaked me out. I got to the point I didn’t want to consume any animal product. This obviously didn’t last long because I soon found out  that my body needed animal protein. Not everybody (every body) requires the same things, but my body can’t run optimally on low protein levels, and it turned out that solely plant protein was not cutting it for me. As I transitioned back to consuming animal protein, I made sure that it was organic, grass-feed, and raised with no antibiotics or hormones– because that’s how it’s supposed to be. And when it comes to fish, fresh wild-caught is where it’s at. 

Honestly, I could be pescatarian if I wanted to be, but I don’t want to put a label on it because for me personally, that places restriction in my life. I absolutely love fish, so let’s talk about some fishy business. So what exactly is the big difference between wild caught and farm raised fish? Let’s take a look at some differences.

  1. Wild caught have less contamination from man-made toxins since they feed on a natural diet.
  2. Wild caught has half the fat that farmed, due to open-water swimming, since farm raised are kept in cages.
  3. Farm raised is higher in inflammatory Omega 6 fats and less in Omega 3 fats. 
  4. Wild caught contains more calcium and iron, but also contains more mercury. 
  5. Farm raised contains a significant amount more of PCBs, which are man made chemicals, that can be very toxic when a certain level is reached. 

Even knowing that wild-caught contains more mercury, I still choose to purchase wild caught because that fish is exactly how it is supposed to be. It is just something to be mindful of and make sure that you don’t consume too much. I love getting creative with fish dishes and when I created this one, it was a hit with my entire family! It took several tries to perfect the ahi tuna, but I finally did it. Served over a fresh bed of greens, or by itself, it makes for a tasty dish that everyone will certainly love! 

Ahi Tuna Delight
Serves 3
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Cook Time
8 min
Cook Time
8 min
  1. 1 lb fresh wild caught tuna
  2. 1 tbsp olive oil
  3. 1 1/2 tbsp honey
  4. 1 tbsp spicy mustard
  5. 1/2 freshly squeezed lemon
  6. 1 tsp parsley flakes
  7. Pinch of salt
  8. 1/2 tsp lemon pepper
  9. 1/4 tsp garlic powder
  10. 1/4 tsp onion powder
  1. Whisk all ingredients together in a small bowl.
  2. Heat oiled pan over medium heat.
  3. Place tuna on pan and pour 1/2 the sauce over it.
  4. Sear for 4 minutes, then flip.
  5. Pour remaining sauce and sear for additional 4 minutes.
  6. Serve over greens and enjoy!
Wise + Well

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Abigail Harris
Written by Abigail Harris
Abby is a college student studying Biology, who aspires to become a Neonatologist and is also an active member in Kappa Delta sorority. She has a passion for sharing health and nutrition and invites others to join her on her journey to seeking balance. When she’s not in the kitchen, you can catch her out for a run or spending time with her family and friends. Follow her on Instagram @therunningcarrot and on her personal blog,