Sesame-Crusted Tuna with Wasabi-Ponzu Sauce

Becky Luigart-Stayner; Jan Gautro

This tuna recipe takes on an Asian flair with a coating of sesame seeds and a sauce of wasabi paste, soy sauce and fresh ginger.

Yield: 4 servings (serving size: 1 tuna steak and 2 tablespoons sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 302
  • Calories from fat: 28%
  • Fat: 9.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 3.3g
  • Protein: 40g
  • Carbohydrate: 9.9g
  • Fiber: 0.2g
  • Cholesterol: 80mg
  • Iron: 3.2mg
  • Sodium: 507mg
  • Calcium: 54mg

Ingredients

  • 1 tablespoon chopped green onions
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons fresh orange juice
  • 1 tablespoon rice vinegar
  • 1 teaspoon brown sugar
  • 1 teaspoon grated lemon rind
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons honey
  • 1 1/4 teaspoons prepared wasabi paste
  • 1 teaspoon grated peeled fresh ginger
  • 2 teaspoons vegetable oil
  • 4 (6-ounce) tuna steaks (about 3/4 inch thick)
  • 1/4 teaspoon salt
  • 3 tablespoons sesame seeds
  • 2 tablespoons black sesame seeds
  • Sliced green onions (optional)

Preparation

  1. Combine first 10 ingredients, stirring with a whisk.
  2. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle tuna with salt. Combine sesame seeds in a shallow dish. Dredge tuna in sesame seeds. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Garnish with green onions, if desired. Serve tuna with sauce.
Note:

Wasabi comes in different intensities. You may want to experiment with several brands to find the right amount of heat for your taste buds. Some of the sesame seeds might pop out of the pan as the tuna cooks, so use caution and wear an oven mitt as you turn the fish over.

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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