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.
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- 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
- 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.
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