Celebrating the delights of good healthy everyday food and special treats! Sharing recipes, information, and experiences.

Monday, April 4, 2011

Recipe for "Not Your Mother's Tuna Salad"

Here’s your fish recipe for the week from Eat Little, Eat Big.  We’re lucky to get access to fresh, good quality ahi tuna here.  It’s tempting to eat it every week! 

It’s crucial to only sear the tuna-you don’t want to cook it all the way through.  Buy the best quality tuna that fits in your budget.  And, a little goes a long way-3-4 ounces per person is plenty.

Ingredients for 2 servings, each approximately 341 calories, 15 grams fat, 27.5 grams carbs, 6 grams fiber, 32 grams protein; 9 WW Points+

3 cups baby spinach, washed and dried
¼ red bell pepper, chopped
1 small tomato, chopped
½ small cucumber, chopped
1 small mango, chopped

2 TBSP soy sauce
1 TBSP rice vinegar
1 TBSP toasted sesame oil
½ tsp orange zest
½ tsp grated ginger
1 TBPS freshly squeezed orange juice

8 oz high quality ahi tuna (cut into 2 pieces)
1 tsp salt
2 TBSP white sesame seeds
2 TBSP black sesame seeds
Cooking spray

Egg wash:
1 egg white
1 TBSP dressing

Mix salt and sesame seeds together.  Mix egg white and TBSP of dressing together.

Heat a non-stick pan, sprayed with cooking spray, over med-high heat. 
Dip tuna into egg wash and shake off excess.  Roll in salt/sesame seed mixture until all sides are coated. 

Sear tuna in preheated pan about 15-30 seconds on all sides-don’t overcook.  Cool for 5 minutes. 
While tuna cools, prepare salad and toss with dressing-you probably won’t use all of it.
Slice tuna and serve over salad.

If you like ahi and missed the posting last week, here’s a yummy appetizer of Ahi Edamame Nachos, a real crowd pleaser.