November 29, 2010 in Features, Food

Teriyaki sauce complements yellowfin tuna

Linda Gassenheimer Miami Herald
 

The rich red-brown glaze of teriyaki sauce is a perfect addition to chicken, pork and fish.

Thick, meaty tuna absorbs the deep flavors of this Japanese favorite in just 15 minutes, making teriyaki tuna a quick and easy supper dish.

Tuna can vary considerably among its many species. Yellowfin works well in this recipe.

Cooking lettuce is uncommon in the United States, but my Chinese and Japanese friends feel any type of green 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 for seconds so that it remains crisp and colorful.

A bed of fluffy rice completes the meal. Serve the tuna on the rice and pour the pan juices from the tuna over both.

Teriyaki Tuna

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

Place teriyaki sauce and ginger in a self-seal plastic bag. Rinse tuna and marinate in the sauce 10 minutes, turning once.

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.

Drain tuna, reserving marinade. Brown tuna for two minutes in the wok used for the lettuce. Turn and brown other side for two minutes. Lower heat and cook another 1 minute, add marinade and cook 1 minute for rare, 4 minutes for medium.

Divide tuna into two portions and serve over rice with the lettuce. Spoon remaining sauce on top. Add salt and pepper to taste.

Yield: 2 servings.

Nutrition per serving: 264 calories (22 percent from fat), 6.4 grams fat (0.8 gram saturated, 3.1 grams monounsaturated), 78 milligrams cholesterol, 42 grams protein, 7.3 grams carbohydrates, 2 grams fiber, 970 milligrams sodium.

Fluffy Rice

1/2 cup long-grain white rice

1 tablespoon canola oil

Salt and freshly ground black pepper

Fill a medium-size saucepan with water, cover with a lid and bring to a boil. Add the rice, bring to a boil and cook, uncovered, 10 minutes. Test a few grains. They should be cooked through, but still firm. Strain into a colander, leaving about 1 to 2 tablespoons water on the rice. Transfer to a serving bowl. With a fork, stir in the oil and add the salt and pepper to taste.

Yield: 2 servings.

Nutrition per serving: 229 calories (28 percent from fat), 7.1 grams fat (0.6 gram saturated, 4.4 grams monounsaturated), no cholesterol, 3.3 grams protein, 37 grams carbohydrates, 0.6 gram fiber, 2 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “Mix ’n Match Meals in Minutes for People with Diabetes,” and “Prevention’s Fit and Fast Meals in Minutes.” Visit her web page at www.DinnerInMinutes.com or e-mail her at LindaDinnerInMinutes.com.

Get stories like this in a free daily email


Please keep it civil. Don't post comments that are obscene, defamatory, threatening, off-topic, an infringement of copyright or an invasion of privacy. Read our forum standards and community guidelines.

You must be logged in to post comments. Please log in here or click the comment box below for options.

comments powered by Disqus