Weight Loss eBook_Patty 2_16_10

Recipes - Dinners

Seared Asian Tuna

Rich in B-vitamins, selenium, and protein,
this nutrient-rich and flavorful Asian-
inspired dish can be preparedin a matter
of minutes.

Ingredients:

4 oz of tuna, cut into 2 pieces
2 TBS mirin*
1 + 1 TBS fresh squeezed lemon juice
2 TBS tamari (soy sauce)
1 TBS minced fresh ginger
6 TBS minced scallion
Salt and white pepper to taste

• Japanese rice cooking wine found in Asian section of market

Directions:

1. Preheat 10-12 inch stainless steel skillet over medium-high heat for
   2 minutes.


2. While pan is preheating, rub tuna with 1 TBS lemon juice, season
   with a little salt and white pepper, and prepare ginger and scallion.


3. Place tuna on preheated skillet and cook for 1-2 minutes on each
   side, depending on thickness, and then remove from skillet. Seared
   tuna is best when medium rare.


4. Turn heat down to medium and add rest of ingredients to pan in
   order given, and cook for 1 minute. Season with salt and pepper.
   Pour over tuna and serve.

Serves 2

Calories 120.75

Calories-Saturated Fat 1.39

Protein 15.74 g

Carbohydrates 9.55 g

Dietary Fiber 0.82 g

Soluble Fiber 0.18 g

InSoluble Fiber 0.37 g

Fat - Total 0.64 g

Cholesterol 25.52 mg

Calcium 29.49 mg

Potassium 387.96 mg

Sodium 1030.47 mg

Nutritional Profile