Seared Tuna and Radish Salad with Wasabi Dressing

The tuna is seared in this recipe, but you can serve it raw if you purchase sushi-grade fish.

Yield: 4 servings (serving size: 5 ounces fish, 3/4 cup salad, and 2 tablespoons dressing)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 280
  • Calories from fat: 12%
  • Fat: 3.6g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1g
  • Protein: 41.8g
  • Carbohydrate: 10.7g
  • Fiber: 1.1g
  • Cholesterol: 77mg
  • Iron: 2.2mg
  • Sodium: 428mg
  • Calcium: 64mg

Ingredients

  • Salad:
  • 1/2 cup fresh snow peas
  • 1 cup torn Bibb lettuce
  • 1 cup thinly sliced radishes (about 4 ounces)
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons radish sprouts
  • 1 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons mirin (sweet rice wine)
  • 1 teaspoon canola oil
  • 4 (6-ounce) sushi-grade tuna steaks
  • 1/2 teaspoon kosher salt
  • Dressing:
  • 3 tablespoons silken tofu
  • 1 1/2 tablespoons wasabi powder
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon mirin (sweet rice wine)
  • 5 tablespoons water

Preparation

  1. To prepare salad, cook snow peas in boiling water 3 minutes or until crisp-tender. Drain and rinse with cold water; drain. Thinly slice snow peas crosswise. Combine peas and next 7 ingredients (through 1 1/2 tablespoons mirin) in a medium bowl; set aside.
  2. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the fish with salt. Add fish to the pan; cook 2 minutes on each side or until desired degree of doneness. Let stand 2 minutes. Cut into 1/4-inch-thick slices.
  3. To prepare dressing, combine tofu and next 4 ingredients (through 1 tablespoon mirin) in a food processor, and process until smooth. With processor on, slowly pour water through food chute; process until well blended. Serve fish over salad; drizzle with dressing just before serving.
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.

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