Saturday, June 28, 2008

Sautéed Tuna and Green Onion Stalks on Romaine

This was my birthday dinner, and it was delicious. It is light, easy, and healthy. I have never cooked tuna before so that was an experience, but it turned out so wonderfully. We would definitely make this again and it was a great birthday meal.

tuna

Sautéed Tuna and Green Onion Stalks on Romaine
CL, May 2008

Carrot contributes the antioxidant beta-carotene, while bok choy, a unique and hearty choice for a salad, is rich in potential cancer-fighting indoles. And tuna is a good source of heart-healthy omega-3 fats.

1 large carrot
1 tablespoon rice vinegar
1 tablespoon fresh orange juice
1 teaspoon salt, divided
1/2 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/2 teaspoon Dijon mustard
1 tablespoon dark sesame oil, divided
1 tablespoon canola oil, divided
4 (6-ounce) yellowfin tuna steaks
1/4 teaspoon freshly ground black pepper
16 green onions, cut into 5-inch pieces (about 2 bunches)
4 cups torn romaine lettuce
2 cups shredded bok choy
2 cups grape tomatoes, halved
1 tablespoon toasted sesame seeds

1. Cut carrot lengthwise into ribbons using a vegetable peeler. Curl ribbons around fingers, and place carrot curls in a bowl of ice water.

2. Combine vinegar, juice, 3/4 teaspoon salt, chili garlic sauce, and mustard. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.

3. Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Remove fish from pan.

4. Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat. Add onions to pan; sauté 5 minutes or until lightly browned, turning occasionally.

5. Combine lettuce, bok choy, and tomatoes in a large bowl. Drain carrot curls; add carrot curls to lettuce mixture. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates. Cut each tuna steak into thin slices. Arrange 1 tuna steak and 4 onions on each serving; sprinkle each serving with 3/4 teaspoon sesame seeds.

Yield: 4 servings

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