Rating: 4.5 stars
3 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

The tuna is seared in this recipe, but you can serve it raw if you purchase sushi-grade fish.

Michel Nischan
Recipe by Cooking Light March 2006


Credit: Randy Mayor

Recipe Summary

4 servings (serving size: 5 ounces fish, 3/4 cup salad, and 2 tablespoons dressing)


Ingredient Checklist


Instructions Checklist
  • To prepare salad, cook snow peas in boiling water 3 minutes or until crisp-tender. Drain and rinse with cold water; drain. Thinly slice snow peas crosswise. Combine peas and next 7 ingredients (through 1 1/2 tablespoons mirin) in a medium bowl; set aside.

  • Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the fish with salt. Add fish to the pan; cook 2 minutes on each side or until desired degree of doneness. Let stand 2 minutes. Cut into 1/4-inch-thick slices.

  • To prepare dressing, combine tofu and next 4 ingredients (through 1 tablespoon mirin) in a food processor, and process until smooth. With processor on, slowly pour water through food chute; process until well blended. Serve fish over salad; drizzle with dressing just before serving.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.


Homegrown Pure and Simple: Great Healthy Food from Garden to Table

Nutrition Facts

280 calories; calories from fat 12%; fat 3.6g; saturated fat 0.5g; mono fat 1g; poly fat 1g; protein 41.8g; carbohydrates 10.7g; fiber 1.1g; cholesterol 77mg; iron 2.2mg; sodium 428mg; calcium 64mg.