Teriyaki Tuna with Ginger Vegetables

This recipe for Teriyaki Tuna 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.

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:

The complete, printable recipe is at the end of this post.

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

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Teriyaki Tuna with Ginger Vegetables

This recipe is perfect if you're counting calories. It makes for a nice, light dinner.

Recipe Details

Prep Time: 25 minutes mins

Cook Time: 25 minutes mins

Total Time: 50 minutes mins

Course: Main Course

Cuisine: American

Keyword: teriyaki, tuna, vegetables

Servings: 4 servings (1 piece of tuna with ½ cup vegetables)

Calories: 261kcal

Author: RecipeGirl.com (via Weight Watchers: Take Out Tonight)

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