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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"It is the man who drinks the first bottle of sake; then the second bottle drinks the first, and finally it is the sake that drinks the man."
-Japanese proverb

The refrigerator light goes on...

I love seared tuna and it seems that this is what so many tuna recipes call for now. The technique in this recipe is braising and I like the way that it imparts the flavors into the fish.

Omega-3 Fats in Fish

Below are the approximate amounts of Omega-3 fats per 120g serving (120 g of fish/meat is about the size of a deck of cards and is just over four ounces).

Fresh Atlantic salmon 2,400 mg
Smoked salmon 2000 mg
Canned salmon 1,000 mg
Sardines 3,000 mg
Snapper 550 mg
Fresh rainbow trout 600 mg
Fresh tuna 1,200 mg
Canned tuna 290 mg
Grouper 300mg
Shark 500 mg
Orange roughey 140 mg
Crayfish 300 mg
Oysters (12) 1,000 mg
Shrimp 200 mg
Blue mussel 500 mg
Squid/Scallop/Calamari 400 mg
Halibut 2,000 mg


 

Braised Tuna with Ginger and Plum Sauce



Servings = 2 | Serving size =4 ounces tuna

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This healthy recipe makes good leftovers for sandwiches and salads.

If making more than 6 servings use more than one pan.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

2 cups water
1 tsp extra virgin olive oil
1 medium shallot minced
2 Tbsp fresh ginger (peeled and minced)
2 plums diced
2 Tbsp low-sodium soy sauce
1/2 cup sake
2 4 ounce tuna steaks (about 1 inch thick)
1 small carrot diced
1/4 sweet red pepper diced
8 leaves napa cabbage

Place the water in a large stock pot fitted with a steamer basket. Set on a high heat.

Heat the olive oil over medium heat in a 10 inch non-stick skillet.

Add the shallot and cook slowly until translucent.

Add the ginger, plums, soy sauce and sake and cook for 2 - 3 minutes until the plums begin to soften.

As the water in the steamer begins to boil, add the napa cabbage leaves.

Place the tuna in the pan and sear on each side about 3 minutes.

Add the carrots and red pepper. Cook slowly over medium heat for 3 minutes longer, turning the tuna frequently.

Remove the cabbage leaves and drain for about 30 seconds on a paper towel. Place 4 on each plate and top with the tuna. Divide the sauce evenly over the top of each plate and serve.

Nutrition Facts

Serving size = 4 ounces tuna

Servings = 2

.

Amount Per Serving

Calories 304 Calories from Fat 33
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 51mg 17%
Sodium 678mg 28%
Total Carbohydrates 22g 7%
    Dietary Fiber 4g 17%
    Sugars 12g  
Protein 30g  
Vitamin A 104% Vitamin C 112%
Calcium 8% Iron 12%
Vitamin K 65 mcg Potassium 1032 mg
Magnesium 93 mg