Low Fat Recipe of the Week
Low Fat
Seared Asian Tuna -
Let's step out of the comfort zone a little bit and go with something just a little on the exotic side this week. Have you ever been to a great seafood place and wondered what goes into that delicious entrée? Well here's an example of one for you!
This makes 4 servings!
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3 tablespoons light soy sauce |
1 teaspoon sugar |
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1/8 teaspoon crushed red pepper flakes |
1/2 cup canned 99% at free chicken broth or defatted homemade stock |
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4 tuna steaks, about 1 " thick, approximately 4 – 5 ounces each |
1/2 teaspoon fresh ground black pepper |
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1 tablespoons cooking oil |
1 teaspoon sesame oil |
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1 green onion, including green top chopped |
3 cloves garlic, minced |
In a small bowl, combine the soy sauce, sugar, red pepper flakes, and broth.
In a small sauce pan, heat sesame oil. Stir in the green onion and garlic and cook, stirring, for about 1 minute.
Add the soy sauce mixture; simmer until reduced to approximately 1/3 cup.
Meanwhile, sprinkle the fish with the salt and black pepper. Heat the cooking oil in a large pan over moderately high heat. Add the tuna and cook until brown, about 3 minutes.
Turn and cook the fish until done to your taste. (I like it best when it is still slightly pink in the center. When done, cut the tuna into slices and serve with the sauce.
Nutritional Analysis per serving (4 servings total)
Calories 222
Total Fat 10 g
Cholesterol 43 mg
Protein 21 g
Sodium 562 mg
Carbohydrates 3 g
Fiber 3.8 g
Total Fat 10 g
Cholesterol 43 mg
Protein 21 g
Sodium 562 mg
Carbohydrates 3 g
Fiber 3.8 g
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