Sautéed Tuna and Green Onion Stalks on Romaine

Photo: Becky Luigart-Stayner; Styling: Cindy Barr, Hayden Patton

Carrot contributes the antioxidant beta-carotene, while bok choy, a unique and hearty choice for a salad, is rich in potential cancer-fighting indoles. And tuna is a good source of heart-healthy omega-3 fats.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 314
  • Calories from fat: 29%
  • Fat: 10.1g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 3.6g
  • Protein: 43.3g
  • Carbohydrate: 12.9g
  • Fiber: 4.9g
  • Cholesterol: 77mg
  • Iron: 3.4mg
  • Sodium: 731mg
  • Calcium: 143mg

Ingredients

  • 1 large carrot
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh orange juice
  • 1 teaspoon salt, divided
  • 1/2 teaspoon chili garlic sauce (such as Lee Kum Kee)
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon dark sesame oil, divided
  • 1 tablespoon canola oil, divided
  • 4 (6-ounce) yellowfin tuna steaks
  • 1/4 teaspoon freshly ground black pepper
  • 16 green onions, cut into 5-inch pieces (about 2 bunches)
  • 4 cups torn romaine lettuce
  • 2 cups shredded bok choy
  • 2 cups grape tomatoes, halved
  • 1 tablespoon toasted sesame seeds

Preparation

  1. 1. Cut carrot lengthwise into ribbons using a vegetable peeler. Curl ribbons around fingers, and place carrot curls in a bowl of ice water.
  2. 2. Combine vinegar, juice, 3/4 teaspoon salt, chili garlic sauce, and mustard. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.
  3. 3. Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Remove fish from pan.
  4. 4. Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat. Add onions to pan; sauté 5 minutes or until lightly browned, turning occasionally.
  5. 5. Combine lettuce, bok choy, and tomatoes in a large bowl. Drain carrot curls; add carrot curls to lettuce mixture. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates. Cut each tuna steak into thin slices. Arrange 1 tuna steak and 4 onions on each serving; sprinkle each serving with 3/4 teaspoon sesame seeds.
  6. Wine note: What to pour with these diverse flavors? Dry rosé's bold fruitiness stands up to the richness of the sesame oil, the impact of chili sauce, and the density of tuna. I love Côtes-du-Rhône rosés from France. In particular, the 2006 Domaine de la Janasse Côtes du Rhône Rosé is fantastic with this dish ($14). —Karen MacNeil
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