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Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Randy Mayor; Styling: Jan Gautro

Pan-Grilled Thai Tuna Salad

Pair with a side of crunchy rice crackers and prepare a refreshing dessert to follow the spicy salad.

Cooking Light MARCH 2009

  • Yield: 2 servings

Ingredients

  • Cooking spray
  • 2 (6-ounce) Yellowfin tuna steaks (about 1 inch thick)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 4 cups thinly sliced napa (Chinese) cabbage
  • 1 cup thinly sliced cucumber
  • 1/2 cup matchstick-cut carrots
  • 1/3 cup presliced red onion
  • 1 navel orange, sectioned and chopped
  • 1 tablespoon sugar
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 tablespoons rice vinegar
  • 1/2 teaspoon dark sesame oil
  • 1/4 teaspoon sambal oelek (ground fresh chile paste) or Sriracha (hot chile sauce, such as Huy Fong)

Preparation

1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Transfer to a cutting board.

2. Combine cabbage and next 4 ingredients (through orange) in a large bowl. Combine sugar and remaining ingredients in a small bowl, stirring well with a whisk. Reserve 1 tablespoon dressing. Drizzle remaining dressing over salad; toss gently to coat. Divide salad mixture evenly between 2 plates. Cut each tuna steak across the grain into 1/4-inch slices; arrange over salad mixture. Drizzle 1 1/2 teaspoons reserved dressing over each serving.

For dessert: Spoon 1/2 cup coconut sorbet into each of 2 dessert bowls; top each serving with 2 tablespoons diced peeled mango and 1 tablespoon toasted flaked sweetened coconut.

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: 307
  • Fat: 3g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 1g
  • Protein: 41.8g
  • Carbohydrate: 28.4g
  • Fiber: 5.2g
  • Cholesterol: 74mg
  • Iron: 1.6mg
  • Sodium: 398mg
  • Calcium: 201mg
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Pan-Grilled Thai Tuna Salad recipe

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