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.

Yield: 4 servings (serving size: 1 steak and 1 teaspoon sauce)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 237
  • Calories from fat: 21%
  • Fat: 5.5g
  • Saturated fat: 0.8g
  • Protein: 38.7g
  • Carbohydrate: 5.5g
  • Fiber: 0.3g
  • Cholesterol: 80mg
  • Iron: 2.3mg
  • Sodium: 292mg
  • Calcium: 52mg

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. 1. Combine soy sauce and ginger in a small bowl; set aside.
  2. 2. Combine panko, wasabi powder, and parsley in a shallow dish.
  3. 3. Coat steaks generously with cooking spray, and dredge in panko mixture. Coat steaks again with cooking spray; dredge in panko mixture.
  4. 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.
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