← Back to Search Results
Seared Tuna with Green Beans, Lemon, and Wasabi

Photo by: Joseph De Leo
Comments: 0
 

Recipe

This dish isn’t a makeover, per se. But there are so many beloved--and believe it or not, unhealthy--seared tuna dishes out there in the restaurant world that I thought I should offer at least one healthy version. The tuna is never the problem. Tuna is rich in nutrients, low in fat, delicious, and just a good bet all around. It’s the stuff that’s put on top that’s the problem--anything from seared foie gras to deep-fried tempura crispies. Sure, it tastes great, but those additions turn a healthful dish into an artery-clogging one.

Yield: Serves 4

Ingredients

  • 4 sushi-grade tuna steaks (3 ounces each)
  • Salt and freshly ground black pepper
  • Nonstick cooking spray
  • 12 ounces haricots verts or slim green beans, trimmed
  • Juice and grated zest of 1 lemon
  • 1 garlic clove, minced
  • 2 tablespoons wasabi paste
  • 4 scallions (white and green parts), sliced thin on the diagonal
  • 3 tablespoons black sesame seeds

Directions

1. Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat.

2. Season the tuna steaks with salt and pepper to taste, and spray them lightly with cooking spray. When the grill is hot, add the tuna and cook for 1½ minutes per side for medium-rare. Transfer the tuna to a platter and allow it to rest, uncovered, for 5 minutes.

3. Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain.

4. In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.

5. Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve.


© 2010 Spirit Media, LLC
 

Nutritional Information

Nutritional information is provided by the author.

Fat 3.8g
Calories 166
Protein 23g
Carbohydrates 11g
Cholesterol 38mg
Fiber 5g
Sodium 211mg

 

Would you like to leave a comment about this recipe?

Notify me of new comments on this recipe. Add comment

We'd love to hear what you think!

Please or to add a comment to this recipe.
 

Explore Cookbooks on Cookstr

125-best-cupcake-recipes 125 Best Cupcake Recipes
by Julie Hasson
usa-cookbook U.S.A. Cookbook
by Sheila Lukins
american-vegan-kitchen American Vegan Kitchen
by Tamasin Noyes
the-bread-bible The Bread Bible
by Rose Levy Beranbaum
ham-an-obsession-with-the-hindquarter Ham: An Obsession with the ...
by Bruce Weinstein, Mark Scarbrough
gluten-free-and-vegan-holidays Gluten-Free and Vegan Holidays
by Jennifer Katzinger
a-new-way-to-cook A New Way to Cook
by Sally Schneider
julias-kitchen-wisdom Julia's Kitchen Wisdom
by Julia Child
rice Rice
by Bonnie Tandy Leblang, Joanne Lamb Hayes
bistro-cooking-at-home-more-than-150-classic-and-contemporary-dishes Bistro Cooking at Home: Mor...
by Gordon Hamersley
the-splendid-tables-how-to-eat-weekends The Splendid Table's How to...
by Sally Swift, Lynne Rosetto Kasper
the-new-basics-cookbook The New Basics Cookbook
by Sheila Lukins, Julee Rosso
125-best-vegan-recipes 125 Best Vegan Recipes
by Maxine Effenson Chuck, Beth Gurney
Already a member? Click here to Log In
close

Sign up to Cookstr!

  • Receive a free, handpicked selection of recipes in your inbox weekly
  • Save, share and comment on your favorite recipes in My Cookstr
  • Get updates on new Cookstr features and tools







By signing up you accept the
Terms of Use and Privacy Policy
Spinner
New to Cookstr? Click here to Sign Up
close


Forgot your password? Click here
close
Thanks for commenting!
Would you like to share your comment on Facebook or Twitter?