This simple recipe could also work with salmon, halibut, or swordfish. If you’re shopping for fresh tuna in the supermarket, it will most likely be cut about 3/4 inch thick. This thinner cut allows the tuna to be cooked quickly.
- 3 tablespoons ketchup
- 4 teaspoons reduced-sodium soy sauce
- 2 tablespoons grated fresh ginger
- 1 clove garlic, minced
- 1 teaspoon brown sugar
- 4 tuna steaks, 3/4 inch thick (6 ounces each)
- 2 teaspoons sesame seeds
1. In a small bowl, stir together the ketchup, soy sauce, ginger, garlic, and brown sugar.
2. Spray a broiler pan with nonstick cooking spray. Place the tuna on the broiler pan and brush with the ketchup mixture.
3. Preheat the broiler. Broil the tuna 4 to 6 inches from the heat for 4 minutes, or until medium-rare.
4. Sprinkle the sesame seeds over the tuna and broil for 1 minute, or until the seeds are lightly crisped.
Makes 4 servings.
Nutrition per serving: 270 calories, 9g total fat (2g saturated), 63mg cholesterol, 0g dietary fiber, 6g carbohydrate, 39g protein, 380mg sodium.
A good source of: niacin, omega-3 fatty acids, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin D.