CHEF JEFF — ONE BYTE AT A TIME: Seared Tuna with JalapenoHoliday dining can be precarious, so a weeknight meal or two like the following is important if you want to avoid weight gain.
By: Herald Staff Report,
Holiday dining can be precarious, so a weeknight meal or two like the following is important if you want to avoid weight gain.
Seared Tuna with Jalapeno
24 ounces sushi-quality tuna
2 tablespoons lite soy sauce
2 tablespoons teriyaki marinade sauce
2 tablespoons orange juice
1 tablespoon rice vinegar
1 jalapeno pepper, cut across in thin slices (seeds removed)
Heat a nonstick skillet over medium high. Add the tuna and cook 2 to 3 minutes on each side — just enough to sear the outer Z, inch and leave the center raw. Transfer to a cutting board and let sit 5 minutes.
Combine soy sauce, teriyaki, orange juice and rice vinegar.
Slice the tuna into strips no thicker than ¼ inch. Place them on a plate and put a jalapeno slice on each strip. Pour the sauce over the fish and serve immediately.
Tip: Serve this with a whole grain and steamed or roasted vegetables to keep it nutritious and low in calories.
Yield: Serves 4.
Approximate nutritional analysis per serving: 203 calories, 41 grams protein, 3 grams carbohydrates, no fiber, 2 grams fat (no saturated), 77 milligrams cholesterol, 745 milligrams sodium.
Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.