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Wasabi-Crusted Tuna with Ginger-Soy Sauce

Prep time 11 mins
Cook time 5 mins
Yield 4 servings (serving size: 1 steak and 1 teaspoon sauce)
In this recipe, the fish is dredged twice for maximum breading and crunchiness. The cooking spray helps the crumb mixture adhere to the tuna.

Ingredients

  • 4 teaspoons low-sodium soy sauce
  • 1/4 teaspoon grated fresh ginger
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 tablespoon wasabi powder
  • 1 tablespoon chopped fresh parsley
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray
  • 1 tablespoon canola oil, divided
  • Chopped green onions (optional)

Nutrition Information

  • calories 237
  • caloriesfromfat 21 %
  • fat 5.5 g
  • satfat 0.8 g
  • protein 38.7 g
  • carbohydrate 5.5 g
  • fiber 0.3 g
  • cholesterol 80 mg
  • iron 2.3 mg
  • sodium 292 mg
  • calcium 52 mg

How to Make It

  1. Combine soy sauce and ginger in a small bowl; set aside.

  2. Combine panko, wasabi powder, and parsley in a shallow dish.

  3. Coat steaks generously with cooking spray, and dredge in panko mixture. Coat steaks again with cooking spray; dredge in panko mixture.

  4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add steaks; cook 2 to 3 minutes on each side or until desired degree of doneness, adding remaining 1 1/2 teaspoons oil to pan when you turn steaks. Drizzle steaks with soy sauce mixture. Garnish with green onions, if desired.

Oxmoor House Healthy Eating Collection