Sunday, January 3, 2010

Tuna Steaks with Soy-Mustard Vinaigrette

Abe really loved this one.  So easy and delicious! 

Make sure you don't over cook the tuna.  It should be pink in the middle.  I used a grill pan on the stove, which worked very well and gave nice grill marks.  You can use a non-stick pan, too.

I served it with roasted potato wedges.

I got this from my Heart Healthy Cookbook.

Tuna Steaks with Soy-Mustard Vinaigrette
Serves 4

1/4 cup fat-free, no salt added chicken broth
1 tablespoon rice wine vinegar
1 tablespoon low-sodium soy sauce
1 tablespoon fresh lemon juice
1 tablespoon fresh orange juice
1/2 teaspoon dry mustard
1/2 teaspoon ground ginger
1 tablespoon olive oil
1 tablespoon sesame oil
4 tuna steaks, each about 5 oz. and 1 inch thick
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups baby spinach leaves or other baby greens
1 tablespoon chopped fresh chives or green onion

1. In a small bowl, whisk together the broth, vinegar, soy sauce, lemon juice, orange juice, mustard and ginger.  Set aside.

2.  In another small bowl, combine the oils.  Brush over the tuna steaks and sprinkle with salt and pepper.  Heat a large nonstick frying pan over medium-high heat.  Add the tuna and sear, turning once, until browned on the outside but still rare on the inside, about 3 minutes on each side or longer for more well done tuna.  Transfer the tuna to a platter, cover and keep warm.

3.  Add the spinach to the hot pan and cook, stirring constantly, just until wilted, about 2 minutes.  Divide among warmed individual plates and place a tuna steak on top of each portion.  Keep warm.

4.  Add the vinaigrette mixture to the hot pan and cook until it comes to a boil.  Pour over the tuna steaks and garnish with the chives.  Serve immediately.

Calories: 214
Protein: 36g
Cholesterol:  64 mg
Total Fat: 6 g

No comments:

Post a Comment