Pan-Seared Tuna With Ginger, Miso and Cilantro Sauce

FOODISTA
14Ingredients
45Minutes
180Calories

Ingredients

US|METRIC
  • 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)
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    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.
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    NutritionView More

    180Calories
    Sodium33% DV790mg
    Fat15% DV10g
    Protein8% DV4g
    Carbs7% DV21g
    Fiber4% DV<1g
    Calories180Calories from Fat90
    % DAILY VALUE
    Total Fat10g15%
    Saturated Fat1.5g8%
    Trans Fat
    Cholesterol
    Sodium790mg33%
    Potassium420mg12%
    Protein4g8%
    Calories from Fat90
    % DAILY VALUE
    Total Carbohydrate21g7%
    Dietary Fiber<1g4%
    Sugars14g28%
    Vitamin A8%
    Vitamin C90%
    Calcium4%
    Iron4%

    * 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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