CHEF JEFF — ONE BYTE AT A TIME: Seared Tuna with Jalapeno

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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.

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