Sautéed Tuna and Green Onion Stalks on Romaine

Carrot contributes the antioxidant beta-carotene, while bok choy, a unique and hearty choice for a salad, is rich in potential cancer-fighting indoles. And tuna is a good source of heart-healthy omega-3 fats.

Yield: 4 servings

Ingredients

• 1  large carrot
• 1  tablespoon  rice vinegar
• 1  tablespoon  fresh orange juice
• 1  teaspoon  salt, divided
• 1/2  teaspoon  chili garlic sauce (such as Lee Kum Kee)
• 1/2  teaspoon  Dijon mustard
• 1  tablespoon  dark sesame oil, divided
• 1  tablespoon  canola oil, divided
• 4  (6-ounce) yellowfin tuna steaks
• 1/4  teaspoon  freshly ground black pepper
• 16  green onions, cut into 5-inch pieces (about 2 bunches)
• 4  cups  torn romaine lettuce
• 2  cups  shredded bok choy
• 2  cups  grape tomatoes, halved
• 1  tablespoon  toasted sesame seeds

Preparation

1. Cut carrot lengthwise into ribbons using a vegetable peeler. Curl ribbons around fingers, and place carrot curls in a bowl of ice water.

2. Combine vinegar, juice, 3/4 teaspoon salt, chili garlic sauce, and mustard. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.

3. Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Remove fish from pan.

4. Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat. Add onions to pan; sauté 5 minutes or until lightly browned, turning occasionally.

5. Combine lettuce, bok choy, and tomatoes in a large bowl. Drain carrot curls; add carrot curls to lettuce mixture. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates. Cut each tuna steak into thin slices. Arrange 1 tuna steak and 4 onions on each serving; sprinkle each serving with 3/4 teaspoon sesame seeds.

Wine note: What to pour with these diverse flavors? Dry rosé's bold fruitiness stands up to the richness of the sesame oil, the impact of chili sauce, and the density of tuna. I love Côtes-du-Rhône rosés from France. In particular, the 2006 Domaine de la Janasse Côtes du Rhône Rosé is fantastic with this dish ($14). —Karen MacNeil

Nutritional Information

Calories:

314 (29% from fat)

Fat:

10.1g (sat 1.4g,mono 4.2g,poly 3.6g)

Protein:

43.3g

Carbohydrate:

12.9g

Fiber:

4.9g

Cholesterol:

77mg

Iron:

3.4mg

Sodium:

731mg

Calcium:

143mg