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Photo: Karry Hosford Photo by: Photo: Karry Hosford

Asian Seared Tuna Salad

Tuna pairs beautifully with this sweet, salty, and spicy Asian vinaigrette.

Cooking Light SEPTEMBER 2002

  • Yield: 4 servings

Ingredients

  • Salad:
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon mirin (sweet rice wine)
  • 1 tablespoon honey
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon dark sesame oil
  • 3 cups shredded napa (Chinese) cabbage
  • 3 cups gourmet salad greens
  • 1 cup diagonally cut snow peas
  • 1/2 cup chopped green onions
  • 1/2 cup shredded carrot
  • 2 teaspoons sesame seeds, toasted
  • Tuna:
  • 1 teaspoon dark sesame oil
  • 3/4 teaspoon five-spice powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 1/2 pounds yellowfin tuna steaks (about 1 inch thick)
  • Garnish:
  • 1 teaspoon sesame seeds, toasted

Preparation

To prepare salad, combine first 6 ingredients in a small bowl. Combine cabbage and next 5 ingredients (cabbage through 2 teaspoons sesame seeds) in a large bowl.

To prepare tuna, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Combine five-spice powder, salt, and pepper; rub over tuna. Add tuna to pan; cook 2 minutes on each side or until desired degree of doneness. Let stand 2 minutes. Cut into 1/2-inch cubes.

Drizzle cabbage mixture with soy sauce mixture; toss to combine. Place 2 cups salad on each of 4 plates; top each serving with 1/2 cup tuna cubes. Sprinkle 1 teaspoon sesame seeds evenly over salads.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 249
  • Calories from fat: 14%
  • Fat: 3.9g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 1.5g
  • Protein: 32.6g
  • Carbohydrate: 16.2g
  • Fiber: 3.8g
  • Cholesterol: 57mg
  • Iron: 6.1mg
  • Sodium: 490mg
  • Calcium: 89mg
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Asian Seared Tuna Salad recipe

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