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MAIN DISHES- SEAFOOD- FISH:
Teriyaki Tuna with Ginger
Vegetables
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Teriyaki
Tuna with Ginger Vegetables |
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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 |
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Weight Watchers: Take Out Tonight |
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Recipe
RATE this Recipe
Ratings:
***Hey
This One's a Keeper!- would
make it again. "Nice light dinner. Be sure to grill the
tuna just right so it's tender and not dry."
-San Diego, CA
****Restaurant
Quality!- would
make it again. "This
tuna recipe was so good with the ginger vegetables...my kids ate every
bit on their plate!!"
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