Heart Healthy Sesame Tuna Steak Over Greens Recipe
This Asian-inspired sesame tuna recipe is a low-carb, high-protein dish that is a great choice for a healthy diet. Flavorful, wasabi-spiked fish and leafy greens make an enticingly wholesome option for a weeknight meal.
Ingredients
Recipe yields 4 servings
3 Tbsp sesame seeds
4 raw yellowfin tuna steaks (5 oz each)
1/2 tsp salt
Black pepper to taste
3 Tbsp olive oil
1/4 cup rice vinegar
2 Tbsp reduced-sodium soy sauce (gluten free if needed)
1 Tbsp minced fresh ginger
1 tsp wasabi paste
1/2 shallot, minced
4 cups fresh baby arugula
4 cups fresh baby spinach
Sliced radish, for garnish
Sliced cucumber, for garnish
Helpful how to videos
Directions
Step 1
Place sesame seeds on a large plate or in a shallow bowl. Season tuna with salt and pepper. Gently press both sides of each tuna steak into the sesame seeds.
Step 2
Heat a large skillet over medium-high heat and coat with nonstick cooking spray.
Step 3
Add 2 steaks, brush lightly with 1/2 tablespoon of the olive oil and cook for 2 to 3 minutes, or until the outer edge becomes opaque. Flip each steak and cook an additional 2 minutes, or until the outer edge is opaque. Repeat with remaining 2 steaks and 1/2 tablespoon of the olive oil. Remove tuna from pan and set aside to cool.
Step 4
In a small bowl, whisk together rice vinegar, remaining 2 tablespoons olive oil, soy sauce, ginger, wasabi paste and shallot.
Step 5
Divide arugula and spinach evenly among 4 shallow bowls. Thinly slice the tuna and top each bed of lettuce with 1 tuna steak. Drizzle each with dressing and garnish with sliced radish and cucumber.
Time: 30 minutes
Servings: 4
Calories: 294
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 5 oz tuna, 2 cups salad
Per serving:
calories:294
total fat:14g
sat fat:2g
cholesterol:63mg
sodium:400mg
total carb:3g
fibers:0g
proteins:36g
Thank you!