Pan-Seared Tuna With Ginger, Miso and Cilantro Sauce

Foodista
14Ingredients
130Calories
45Minutes

Ingredients

  • 2 tablespoons fresh lemon juice
  • 2 tablespoons sesame oil (oriental)
  • 2 tablespoons soy sauce
  • 1 teaspoon ground black pepper
  • 6 ahi tuna steaks (5-ounces each, about 1 inch to 1 1/4)
  • vegetable oil spray (Nonstick)
  • 1 1/2 teaspoons sesame oil (oriental)
  • 1/2 cup shallots (minced)
  • 1 tablespoon peeled fresh ginger (minced)
  • 1 cup low salt chicken broth (canned)
  • 1/2 cup frozen orange juice concentrate (thawed)
  • 3 tablespoons rice vinegar
  • 2 tablespoons yellow miso (* or soy sauce)
  • 2 tablespoons fresh cilantro (chopped)

Directions

  1. Whisk lemon juice, sesame oil, soy sauce and pepper in small bowl to blend.
  2. Place tuna steaks in 13x9x2 inch glass baking dish. Pour marinate over tuna steaks; turn to coat. Cover and refrigerate 3 hours, turning occasionally.
  3. Remove tuna from marinade. Spray large nonstick skilled with vegetable oil spray. Heat skillet over high heat. Add 3 tuna steaks to skillet and cook about 3 minutes per side for medium-rare. Transfer tuna steaks to plate.
  4. Tent with aluminum foil to keep warm. Repeat with remaining 3 tuna steaks.
  5. Transfer tuna steaks to plates. Spoon Ginger, Miso and Cilantro Sauce atop tuna. Garnish with cilantro and serve.
  6. Ginger, Miso and Cilantro Sauce: Heat oil in heavy small saucepan over medium-high heat. Add shallots and ginger and saute 2 minutes. Add broth, orange juice concentrate and vinegar. Boil until mixture is reduced to 1/4 cup, about 6 minutes. (Can be made 1 day ahead. Cover and chill. Return to boil before continuing.) Stir in miso and cilantro. Simmer 1 minute. Season with salt and pepper.
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NutritionView more

130Calories
Sodium33%DV790mg
Fat15%DV10g
Protein6%DV3g
Carbs3%DV8g
Fiber2%DV<1g

PER SERVING *

Calories130Calories from Fat90
% DAILY VALUE*
Total Fat10g15%
Saturated Fat1.5g8%
Trans Fat
Cholesterol
Sodium790mg33%
Potassium180mg5%
Protein3g6%
Calories from Fat90
% DAILY VALUE*
Total Carbohydrate8g3%
Dietary Fiber<1g2%
Sugars<1g2%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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