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A nice, light Japanese
dish...
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SAUCE: |
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¼ cup |
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reduced-sodium soy sauce |
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¼ cup |
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sake |
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2 Tbs |
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mirin |
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1 Tbs |
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granulated
sugar
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DISH: |
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1 tsp |
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canola oil |
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1 Tbs |
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minced fresh
ginger |
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2 cloves |
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garlic,
minced |
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1 medium |
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red bell
pepper, seeded and thinly sliced |
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1 medium |
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yellow bell
pepper, seeded and thinly sliced |
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1 cup |
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fresh snow
peas, trimmed and halved on the diagonal |
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1 medium |
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carrot, cut
into matchstick-thin strips |
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1 lb |
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tuna fillet,
cut into 4 equal pieces |
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1 |
To make the sauce,
bring the soy sauce, sake, mirin and sugar to a boil in
a small saucepan. 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. |
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2 |
Spray broiler pan or
grill rack with nonstick spray; preheat broiler or
grill. |
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3 |
Heat a large
nonstick skillet over medium-high heat. Swirl in the
oil, then add 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, 4 -5 minutes. |
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4 |
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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5 |
Divide the vegetable
mixture among 4 plates. Top each serving with a piece of
tuna and drizzle with the remaining sauce. Serve at
once. |
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Servings: 4 |
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Yield: Serv. size: 1
piece of tuna w/ 1/2 cup vegetables |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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230.56 |
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Calories From Fat (10%) |
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22.47 |
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% Daily Value |
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Total Fat
2.49g |
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4% |
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Saturated Fat 0.40g |
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2% |
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Cholesterol
51.03mg |
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17% |
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Sodium
587.08mg |
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24% |
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Potassium
796.67mg |
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23% |
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Carbohydrates
14.36g |
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5% |
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Dietary Fiber 2.13g |
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9% |
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Sugar 6.10g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
12.23g |
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Protein
29.13g |
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58% |
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WW Points 4 |
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Recipe Source |
| Weight
Watchers: Take Out Tonight |
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