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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 a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"Rule a kingdom as though you were cooking a small fish - don't overdo it."
-Lao Tzu

The refrigerator light goes on...

This vinaigrette will work well with almost any protein. You could use cubed chicken thighs, pork tenderloin cut into thin strips, or almost any meaty fish, such as halibut or cod. Tofu would be especially good as well.

Shiitake Mushrooms

The Japanese suffix "take" means "mushroom" and the Shiii tree is the tree on which these lovely mushrooms grow naturally. They are indigenous to Korea and Japan, and for years they were available around the world only as dried mushrooms. Fortunately, they are now widely cultivated and available fresh.

The cap is broad and flat, ranging in color from a tan to dark brown. The stems are tough and woody, but add earthy flavor to soups and stocks, so don't toss them out. As with all mushrooms, the clear indication of quality is a veil that is still closed on the underside of the cap covering the spores. Shiitake Mushrooms 


 

Seared Tuna with Asian Vinaigrette



Servings = 2 | Serving size =4 ounces tuna with rice and vegetables

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

2 1/2 cups water
1/2 cup brown rice
8 large green onions
4 tsp sesame oil (divided)
8 ounces shiitake or crimini mushrooms (sliced)
1/2 cup shelled edamame
1 tsp rice wine vinegar
1/2 lime (juiced)
2 tsp Chinese or Dijon mustard
1/8 tsp red pepper flakes
4 tsp reduced sodium soy or gluten-free tamari sauce
1 tsp honey
8 ounces fresh tuna steak (cut into 1/2 inch strips)

Seared Tuna with Asian Viniagrette recipe from Dr. Gourmet
Place a large skillet in the oven and preheat to 375F.

While the oven is preheating, place the water in a medium sauce pan over high heat. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 25 to 30 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

Cut the white part of the green onion away from the green tops (leave the white part in a single large piece). Cross cut the green tops into about 1 inch lengths.

Place 1 teaspoon of the sesame oil in the pan and add the white part and half of the green tops of the green onion. Toss and roast for about 5 minutes in the oven.

Add the mushrooms, toss well, and return the pan to the oven for about 15 minutes. Toss the vegetables about every 5 minutes.

After 15 minutes add the edamame, toss well, and return to the oven, continuing to toss the vegetables every 5 minutes.

While the vegetables are roasting, place the remaining 3 teaspoons of oil, vinegar, lime juice, mustard, red pepper flakes, soy sauce, and honey in a large mixing bowl. Whisk until blended.

About 5 minutes after adding the edamame to the pan, add the tuna to the pan in the oven and toss well. Roast for about 7 minutes, toss well, and then add the tuna and vegetables to the sauce in the mixing bowl.

Toss well and serve over the brown rice.

Nutrition Facts

Serving size = 4 ounces tuna with rice and vegetables

Servings = 2

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Amount Per Serving

Calories 480 Calories from Fat 117
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 1g 8%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 51mg 16%
Sodium 481mg 16%
Total Carbohydrates 55g 18%
    Dietary Fiber 6g 20%
    Sugars 7g  
Protein 39g  
Vitamin A 20% Vitamin C 43%
Calcium 15% Iron 24%
Vitamin K 226 mcg Potassium 1522 mg
Magnesium 174 mg