Teriyaki Tuna
Tuna might be a welcome change from turkey and leftovers this week, so here's a 15-minute recipe that's quick on clean-up too.
Tuna might be a welcome change from turkey and leftovers this week, so here's a 15-minute recipe that's quick on clean-up too.
The rich red-brown glaze of teriyaki sauce is a perfect addition to chicken, pork, and fish. And thick, meaty tuna absorbs the deep flavors of this Japanese favorite quickly.
Instead of chopping fresh ginger, place it in a garlic press and squeeze out the ginger juice. Use 1/2 teaspoon of ground if you don't have fresh ginger on hand.
My Chinese and Japanese friends feel that any type of green - even lettuce - is right for the wok. The secret to stir-frying lettuce is to make sure your wok or skillet is very hot and to cook the lettuce only seconds so that it remains crisp and colorful.
A bed of fluffy rice completes the meal. Use quick-cooking or leftover rice to save time.
If you are using a skillet instead of a wok, use a small one because the sauce will dry out in a large skillet.
Teriyaki Tuna
Makes 2 servings
3 tablespoons low-sodium teriyaki sauce
1/2-inch piece fresh ginger, peeled and chopped (2 teaspoons)
3/4 pound fresh yellowfin tuna
4 cups washed, ready-to-eat romaine lettuce
1/2 teaspoon salt
1/2 teaspoon sugar
2 teaspoons canola oil
Salt and freshly ground black pepper
1. Place teriyaki sauce and ginger in a self-sealing plastic bag. Rinse tuna, add to the bag, and marinate in the sauce 10 minutes, turning once.
2. Heat oil in a wok or skillet over high heat. When oil is smoking, add lettuce. Stir-fry about 10 seconds. Add salt and sugar and continue to stir-fry about 10 seconds. Quickly transfer to two dinner plates.
3. Drain tuna, reserving marinade. Brown tuna for 2 minutes in the same wok used for the lettuce. Turn and brown other side for 2 minutes. Lower heat and cook for 1 minute, add marinade and cook 1 minute for rare; 4 minutes for medium.
4. Divide tuna into two portions and serve over rice with the lettuce. Spoon remaining sauce on top. Add salt and pepper to taste.
Per serving: 264 calories, 42 grams protein, 7 grams carbohydrates, 6 grams fat, 78 milligrams cholesterol, 970 milligrams sodium, 2 grams dietary fiber.