Seared Ahi Tuna with Sesame-Ginger Glaze

Searing is a technique where meats or fish are browned quickly, creating a crispy exterior and tender center.

Ingredients

    Glaze
  • 1/4 cup teriyaki baste and glaze (thickened teriyaki sauce)
  • 1 teaspoon finely grated fresh gingerroot
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil
    Tuna
  • 2 teaspoons vegetable oil
  • 1 skinless Ahi (yellowfin) tuna steak (8 ounces), about 1 1/2 inches thick
  • 1/4 teaspoon salt
  • 2 tablespoons sesame seeds, toasted (see Cook's Tip))
  • 1 tablespoon thinly sliced green onion with top
  • Pickled ginger (optional)
  • Wasabi paste (optional)

Directions

  1. For glaze, combine baste and glaze, gingerroot, vinegar and oil in small bowl; whisk until blended and set aside.

  2. For tuna, heat oil in (8-in.) Sauté Pan over medium-high heat until hot. Sprinkle tuna with salt; roll in sesame seeds, coating completely. Add tuna to pan and sear on all sides until sesame seeds are evenly toasted, about 30-45 seconds per side. (Interior of tuna will be rare. Do not overcook.) Remove from pan; let stand 5 minutes.

  3. Thinly slice tuna; drizzle with glaze and sprinkle with green onions. If desired, serve with pickled ginger and wasabi paste.

Yield:

  • 2  servings

Nutrients per serving:

Calories 300, Total Fat 14 g, Saturated Fat 2 g, Cholesterol 50 mg, Carbohydrate 13 g, Protein 29 g, Sodium 1150 mg, Fiber 1 g

 

U.S. Diabetic exchanges per serving:

 1 starch, 4 low-fat meat (1 carb)

Cook's Tips:

Ahi tuna (also known as yellowfin tuna) is a type of tuna that is often chosen for sushi because of its dramatic, red flesh. When purchasing ahi tuna, look for solid, firm flesh with a rosy cast and no "off" odors. If there are dark brown areas, have them trimmed off. Ahi tuna is traditionally served rare for best flavor and texture.

To toast sesame seeds, spread seeds in a single layer in (8-in.) Sauté Pan. Toast seeds over medium heat until they begin to brown, stirring frequently. Immediately remove the seeds from the pan and cool completely.

Pre-toasting the sesame seeds ensures that the seeds will be completely toasted and flavorful after the short amount of time it takes to sear the tuna.

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