This recipe for Teriyaki Tuna with Ginger Vegetables is perfect if you’re counting calories. It makes for a nice, light dinner. And, if you happen to be following the Weight Watchers WW plan, you’ll find a link to the WW Points on the recipe card at the end of this post.
Teriyaki Tuna with Ginger Vegetables
I used to collect Weight Watchers cookbooks. Having been on and off the WW diet pretty much since I was about 20 years old, I always liked having lighter recipes at hand. This recipe comes from a very old WW cookbook called, Take Out Tonight. It highlighted restaurant favorites that you can make at home. This delicious Teriyaki Tuna recipe is one of many I’ve tried from that book. The ginger vegetables served with the tuna make it a nice combination and a complete meal!
🛒Ingredients needed:
- soy sauce
- sake
- mirin
- white sugar
- canola or vegetable oil
- fresh ginger
- garlic
- red and yellow bell pepper
- snow peas
- carrot
- tuna fillet
✏️How to make Teriyaki Tuna with Ginger Vegetables:
*The complete, printable recipe with all ingredients and instructions is at the end of this post.
PREPARE THE SAUCE:
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In a small saucepan, bring the soy sauce, sake, mirin and sugar to a boil. Cook over medium-high heat until the sauce is thickened and reduced by half (¼ cup), about 5 minutes.
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Remove the sauce from the heat. Transfer half of the sauce to a bowl; cover and keep warm.
PREPARE THE TUNA and VEGETABLES:
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Spray a broiler pan or grill rack with nonstick spray and preheat the broiler or grill.
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Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the ginger and garlic. Cook, stirring, until fragrant, less than 1 minute. Add bell peppers, snow peas, and carrots; cook, stirring, until vegetables are tender-crisp, about 4 to 5 minutes.
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Meanwhile, broil or grill the tuna 5 inches from heat source, turning occasionally and brushing with half of the sauce, until golden brown and just slightly pink in the center, about 3 minutes on each side.
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Divide the vegetable mixture among 4 plates. Top each serving with a piece of tuna and drizzle with the remaining sauce; serve immediately.
➡️Recipe Tips:
- Fresh, fresh, fresh! Make sure the tuna you’re buying is super fresh. It can be expensive and you want to get what you’re paying for!
- Tuna goes from pink and moist to brown and dry incredibly quickly. Keep a close eye on it during its brief cooking time and when in doubt? It’s done.
- If you are preparing this recipe as GLUTEN FREE, just make sure you are using a brand of soy sauce that is designated as GF.
✔️What to serve with Teriyaki Tuna with Ginger Vegetables:
- Truly this recipe makes a full meal, but you could add some Classic Rice Pilaf or Easy Coconut Rice.
- A beautiful loaf of fresh sourdough could also complete this meal.
- Tuna is such a treat that it deserves a nice glass of wine with it. I’m thinking either a dry Chardonnay or a crisp Sauvignon Blanc!
★How to Store:
If there are any leftovers, store them tightly covered in the refrigerator for 1-2 days. You might want to enjoy this cold for lunch the next day, much like a salad.
❤️Why I love this recipe:
- Tuna is a real treat and when we’re lucky enough to have it, I like the tuna to be the star of the meal. That’s definitely the case with this recipe!
- I like that I can make such a delicious, healthy meal in under an hour.
- Teriyaki Tuna with Ginger Vegetables is the kind of meal I feel good making when it’s just my family, but it’s also great to serve when I’m having guests.
The Best Tuna Recipes:
- Lime Chili Marinated Tuna Steaks
- Grilled Tuna with Citrus Salsa
- Simple Seared Ahi Tuna
- Seared Asian Tuna Steaks
- Sesame Balsamic Tuna
Teriyaki Tuna with Ginger Vegetables
This recipe is perfect if you're counting calories. It makes for a nice, light dinner.
Recipe Details
Servings: 4 servings (1 piece of tuna with ½ cup vegetables)
Calories: 261kcal
Ingredients
SAUCE:
- ¼ cup reduced sodium soy sauce
- ¼ cup sake
- 2 tablespoons mirin
- 1 tablespoon granulated white sugar
TUNA and VEGETABLES:
- 1 teaspoon canola or vegetable oil
- 1 tablespoon minced fresh ginger
- 2 medium garlic cloves, minced
- 1 medium red bell pepper, seeded and thinly sliced
- 1 medium yellow bell pepper, seeded and thinly sliced
- 1 cup fresh snow peas, trimmed and halved on the diagonal
- 1 medium carrot, cut into matchstick-thin strips
- 1 pound tuna fillet, cut into 4 equal pieces
Instructions
PREPARE THE SAUCE:
- In a small saucepan, bring the soy sauce, sake, mirin and sugar to a boil. Cook over medium-high heat until the sauce is thickened and reduced by half (¼ cup), about 5 minutes.
- Remove the sauce from the heat. Transfer half of the sauce to a bowl; cover and keep warm.
PREPARE THE TUNA and VEGETABLES:
- Spray a broiler pan or grill rack with nonstick spray and preheat the broiler or grill.
- Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then add the ginger and garlic. Cook, stirring, until fragrant, less than 1 minute. Add bell peppers, snow peas, and carrots; cook, stirring, until vegetables are tender-crisp, about 4 to 5 minutes.
- Meanwhile, broil or grill the tuna 5 inches from heat source, turning occasionally and brushing with half of the sauce, until golden brown and just slightly pink in the center, about 3 minutes on each side.
- Divide the vegetable mixture among 4 plates. Top each serving with a piece of tuna and drizzle with the remaining sauce; serve immediately.
Notes
- If you are preparing this recipe as GLUTEN FREE, just make sure you are using a brand of soy sauce that is designated as GF.
Nutrition
Serving: 1serving, Calories: 261kcal, Carbohydrates: 16g, Protein: 30g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 2g, Trans Fat: 1g, Cholesterol: 43mg, Sodium: 697mg, Potassium: 583mg, Fiber: 2g, Sugar: 8g, Vitamin A: 6281IU, Vitamin C: 109mg, Calcium: 39mg, Iron: 2mg
