Sesame-Crusted Tuna with Wasabi-Ponzu Sauce

Wasabi comes in different intensities. You may want to experiment with several brands to find the right amount of heat for your taste buds. Some of the sesame seeds might pop out of the pan as the tuna cooks, so use caution and wear an oven mitt as you turn the fish over.

Yield: 4 servings (serving size: 1 tuna steak and 2 tablespoons sauce)

Ingredients

• 1  tablespoon  chopped green onions
• 2  tablespoons  low-sodium soy sauce
• 2  tablespoons  fresh orange juice
• 1  tablespoon  rice vinegar
• 1  teaspoon  brown sugar
• 1  teaspoon  grated lemon rind
• 2  teaspoons  fresh lemon juice
• 2  teaspoons  honey
• 1 1/4  teaspoons  prepared wasabi paste
• 1  teaspoon  grated peeled fresh ginger
• 2  teaspoons  vegetable oil
• 4  (6-ounce) tuna steaks (about 3/4 inch thick)
• 1/4  teaspoon  salt
• 3  tablespoons  sesame seeds
• 2  tablespoons  black sesame seeds
• Sliced green onions (optional)

Preparation

Combine first 10 ingredients, stirring with a whisk.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle tuna with salt. Combine sesame seeds in a shallow dish. Dredge tuna in sesame seeds. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Garnish with green onions, if desired. Serve tuna with sauce.

Nutritional Information

Calories:

302 (28% from fat)

Fat:

9.5g (sat 1.4g,mono 3.5g,poly 3.3g)

Protein:

40g

Carbohydrate:

9.9g

Fiber:

0.2g

Cholesterol:

80mg

Iron:

3.2mg

Sodium:

507mg

Calcium:

54mg