Wasabi-Crusted Tuna with Ginger-Soy Sauce

recipe
In this recipe, the fish is dredged twice for maximum breading and crunchiness. The cooking spray helps the crumb mixture adhere to the tuna.

Yield:

4 servings (serving size: 1 steak and 1 teaspoon sauce)

Recipe from

Recipe Time

Prep: 11 Minutes
Cook: 5 Minutes

Nutritional 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

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)

Preparation

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.

Note:

Gretchen Brown,

Oxmoor House Healthy Eating Collection

October 2006
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