Sesame Tuna

Prep: 3 minutes; Cook: 7 minutes.

Prep Time: 3 minutes
Cook Time: 7 minutes
Yield: 4 servings (serving size: 1 tuna steak)

Ingredients

• 1/2  teaspoon  salt
• 4  (6-ounce) tuna steaks (about 1/2 inch thick)
• 2  tablespoons  sesame seeds
• 2  teaspoons  sesame oil
• 12  green onion tops, cut into 2-inch strips
• 1  tablespoon  low-sodium soy sauce

Preparation

Sprinkle salt evenly on fish. Sprinkle sesame seeds on both sides of fish, pressing seeds gently into fish.

Heat oil in a large nonstick skillet over medium-high heat. Add fish; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan, and keep warm.

Add green onions and soy sauce to pan; sauté 3 minutes. Spoon over fish.

Nutritional Information

Calories:

249 (22% from fat)

Fat:

6.1g (sat 1g,mono 2g,poly 2.4g)

Protein:

40.8g

Carbohydrate:

4.8g

Fiber:

2.2g

Cholesterol:

77mg

Iron:

2mg

Sodium:

499mg

Calcium:

72mg