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Oxmoor House Photo by: Oxmoor House

Sesame Albacore Tuna

Although it is one of the most popular species, tuna is tricky when it comes to sustainability. To make sure you're making a sustainable choice, buy U.S.-caught fresh or frozen Pacific albacore tuna. Fresh albacore is normally available only in the summer months.

Cooking Light MAY 2011

  • Yield: 4 servings
  • Hands-on:40 Minutes
  • Total:40 Minutes

Ingredients

  • 2 tablespoons olive oil, divided
  • 4 cups thinly sliced shiitake mushroom caps (about 10 ounces)
  • 1/4 cup organic vegetable broth
  • 1/4 cup rice vinegar
  • 2 medium baby bok choy, quartered lengthwise
  • 1 tablespoon sesame oil
  • 2 tablespoons lower-sodium soy sauce
  • 2 teaspoons sesame seeds
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon canola oil
  • 4 (6-ounce) fresh or frozen U.S.-caught Pacific albacore tuna fillets, thawed
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups hot cooked long-grain white rice

Preparation

1. Heat a medium skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add mushrooms, and saute for 5 minutes or until lightly browned, stirring occasionally. Add broth and vinegar; boil for 1 minute or until liquid almost evaporates. Keep warm.

2. Steam bok choy 1 minute. Heat a medium skillet over medium-high heat. Add sesame oil to pan; swirl to coat. Add bok choy, cut sides down; cook for 1 minute. Add soy sauce and sesame seeds; cook 1 minute or until thoroughly heated. Add 1 tablespoon bok choy cooking liquid and cilantro to mushroom mixture; stir to combine.

3. Heat a large cast-iron skillet over high heat. Add canola oil to pan; swirl to coat. Sprinkle fish evenly with salt and pepper. Add fish to pan; sauté 1 minute on each side or until desired degree of doneness. Let stand 1 minute. Cut into 1/4-inch-thick slices. To serve, place 1/2 cup rice on each of 4 plates; top each serving with 2 bok choy quarters. Arrange 1 tuna fillet on each plate; top each serving with 1/4 cup mushroom mixture.

Nutritional Information

Amount per serving
  • Calories: 445
  • Fat: 17.6g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 8g
  • Polyunsaturated fat: 5.5g
  • Protein: 35.4g
  • Carbohydrate: 36.2g
  • Fiber: 3.2g
  • Cholesterol: 47mg
  • Iron: 2.4mg
  • Sodium: 760mg
  • Calcium: 145mg
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Sesame Albacore Tuna recipe

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