Today at the market we picked up a great tuna steak for dinner and decided to try making a seared tuna on top of a salad. Not only was it wildly tasty, but it was super easy and fast to make. Another added bonus? 4oz of seared tuna is only 120 calories and whopping 25g of protein. Served on a bed of mixed greens, drizzled with a homemade vinaigrette it was a fabulous Saturday night meal.
Seared Tuna Steak
(adjust ingredient amounts according to the size of the piece of tuna used)
1) When purchasing your tuna steak, you want to get a sushi grade fish. Ideally go to a fresh fish market to get it because it will be much fresher, and likely better quality than its supermarket counterparts.
2) Marinate approximately 8oz tuna steak in a mixture of 1 tbsp sesame oil, 2 tbsp soya sauce (or 2 tsp tamari sauce for the gluten free people among us - it's much saltier so you need less!), 1 clove of grated garlic, 1 tsp of grated ginger & 1 tsp of lime juice. Seal in a ziploc bag and refrigerate for at least an hour.
3) Heat up a frying pan to med-high heat.
4) Once hot, place marinated tuna in the pan (you know it's hot enough if droplets of water sizzle in the pan).
5) Cook each size for approximately 1.5-2 minutes, so the outside is cooked, but the inside is still pink. If you'd like it more cooked through, add another minute to each side.
6) Slice in 1/4" slices and place on top of salad (or quinoa/rice). Drizzle a mixture of sesame oil, splenda brown sugar and soya sauce on top for a simple vinaigrette.
No comments:
Post a Comment