Wasabi-Crusted Tuna with Ginger-Soy 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.


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

Recipe from

Oxmoor House

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


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)


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.

Gretchen Brown,

Oxmoor House Healthy Eating Collection,

Oxmoor House

October 2006
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