Best Teriyaki Tuna Recipes

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GRILLED TERIYAKI TUNA



Grilled Teriyaki Tuna image

Yellowfin tuna is always delicious when grilled. This is great at a tailgate party, or at your Saturday afternoon summer barbecue. You can add a little cayenne pepper or minced fresh ginger to the marinade to give it a little extra kick.

Provided by DRIBBS

Categories     Seafood     Fish     Tuna

Time 45m

Yield 4

Number Of Ingredients 5

1 cup teriyaki sauce
¾ cup olive oil
2 tablespoons minced garlic
1 teaspoon ground black pepper
4 (4 ounce) fillets yellowfin tuna

Steps:

  • In a large resealable plastic bag, combine the teriyaki sauce, oil, garlic, and pepper. Place the tuna fillets in the bag. Seal the bag with as little air in it as possible. Give the mix a good shake, to ensure the tuna fillets are well coated. Marinate for 30 minutes in the refrigerator.
  • Meanwhile, preheat an outdoor grill for high heat, and lightly oil grate.
  • Remove tuna from marinade, and place on grill. For rare tuna, grill for 3 to 5 minutes on each side. For medium, grill 5 to 8 minutes per side. For well done, grill for 8 to 10 minutes per side.

Nutrition Facts : Calories 551 calories, Carbohydrate 12.9 g, Cholesterol 50.6 mg, Fat 41.6 g, Fiber 0.3 g, Protein 30.7 g, SaturatedFat 5.9 g, Sodium 2802.5 mg, Sugar 10.2 g

TERIYAKI TUNA STEAKS



Teriyaki Tuna Steaks image

Bake or grill a meal in a packet with this easy teriyaki tuna steak with pineapple, fresh ginger, and mixed veggies.

Provided by Reynolds Kitchens(R)

Categories     Trusted Brands: Recipes and Tips     Reynolds®

Time 18m

Yield 2

Number Of Ingredients 7

2 sheets (12x18-inches each) Reynolds Wrap® Non-Stick Foil
2 (5 ounce) tuna or swordfish steaks
1 (8 ounce) can pineapple chunks in juice, drained
2 tablespoons teriyaki sauce
½ teaspoon grated fresh ginger
¼ teaspoon salt
1 cup frozen mixed vegetables for stir fry (any combination)

Steps:

  • Preheat oven to 450 degrees F or grill to medium-high.
  • Center one tuna steak on each sheet of Reynolds Wrap® Non-Stick Foil with non-stick (dull) side toward food; top with pineapple chunks. Combine teriyaki sauce, ginger and salt; spoon over tuna and pineapple. Arrange vegetables beside tuna.
  • Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make two packets.
  • Bake 16 to 18 minutes on a cookie sheet in oven.
  • OR Grill 8 to 10 minutes in covered grill.

Nutrition Facts : Calories 330.7 calories, Carbohydrate 29.9 g, Cholesterol 54.2 mg, Fat 7.3 g, Fiber 3.4 g, Protein 37.4 g, SaturatedFat 1.8 g, Sodium 1338.7 mg, Sugar 21.2 g

TUNA TERIYAKI KABOBS



Tuna Teriyaki Kabobs image

I love to barbecue but don't always want a heavy dinner. These are perfect in the spring, and you'll have room for dessert! -Holly Battiste, Barrington, New Jersey

Provided by Taste of Home

Categories     Dinner

Time 40m

Yield 8 kabobs.

Number Of Ingredients 15

1-1/2 pounds tuna steaks, cut into 1-1/2-in. chunks
2 medium sweet red peppers, cut into 1-in. pieces
1 large sweet onion, cut into 1-in. pieces
MARINADE/DRESSING:
1/4 cup minced fresh cilantro
1/4 cup sesame oil
3 tablespoons lime juice
2 tablespoons soy sauce
2 tablespoons extra virgin olive oil
1 tablespoon minced fresh gingerroot
2 garlic cloves, minced
SALAD:
1 package (5 ounces) fresh baby spinach
1 medium sweet yellow pepper, cut into 1-in. pieces
8 cherry tomatoes, halved

Steps:

  • Thread tuna chunks onto 4 metal or soaked wooden skewers. Thread pepper and onion pieces onto 4 more skewers. Place skewers in a 13x9-in. baking dish., Whisk together marinade ingredients. Reserve half of mixture for salad dressing. Pour remaining marinade over skewers; refrigerate, covered, 30 minutes., Grill kabobs, covered, on a greased grill rack over medium heat, turning occasionally, until tuna is slightly pink in center for medium-rare (2-3 minutes per side) and vegetables are crisp-tender (10-12 minutes). Remove tuna kabobs from direct heat and keep warm while vegetables finish grilling., For salad, toss spinach, yellow pepper and cherry tomatoes with reserved dressing. For each portion, serve a tuna kabob and vegetable kabob over salad.

Nutrition Facts : Calories 389 calories, Fat 16g fat (2g saturated fat), Cholesterol 66mg cholesterol, Sodium 444mg sodium, Carbohydrate 15g carbohydrate (9g sugars, Fiber 4g fiber), Protein 45g protein. Diabetic Exchanges

TERIYAKI TUNA STEAKS



Teriyaki Tuna Steaks image

"After sampling some wonderful tuna at a Japanese restaurant, I decided to try my hand at coming up with the recipe," says Michelle Dennis of Clarks Hill, Indiana. "It took a little trial and error, but I was pleased with the results-these seasonings are a lovely complement to the tuna."

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 9

1/4 cup reduced-sodium soy sauce
3 tablespoons brown sugar
3 tablespoons olive oil
2 tablespoons white vinegar
2 tablespoons sherry or chicken broth
2 tablespoons unsweetened pineapple juice
2 garlic cloves, minced
1-1/2 teaspoons ground ginger
4 tuna steaks (6 ounces each)

Steps:

  • In a small bowl, combine the first eight ingredients. Remove 1/3 cup to a small bowl for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag; add tuna. Seal bag and turn to coat; refrigerate for up to 1 hour., Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill tuna, uncovered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side for medium-rare or until slightly pink in the center, basting frequently with reserved marinade.

Nutrition Facts : Calories 338 calories, Fat 9g fat (1g saturated fat), Cholesterol 99mg cholesterol, Sodium 484mg sodium, Carbohydrate 9g carbohydrate (0 sugars, Fiber 0 fiber), Protein 52g protein. Diabetic Exchanges

GRILLED TUNA TERIYAKI



Grilled Tuna Teriyaki image

Delicious right off the grill! Take care not to overcook the steaks, as tuna can quickly become quite dry.

Provided by Anonymous

Categories     Seafood     Fish     Tuna

Time 55m

Yield 4

Number Of Ingredients 6

2 tablespoons light soy sauce
1 tablespoon Chinese rice wine
1 tablespoon minced fresh ginger root
1 large clove garlic, minced
4 (6 ounce) tuna steaks (about 3/4 inch thick)
1 tablespoon vegetable oil

Steps:

  • Stir soy sauce, rice wine, ginger, and garlic together in a shallow dish. Place tuna in the marinade, and turn to coat. Cover dish and refrigerate for at least 30 minutes.
  • Preheat grill for medium-high heat.
  • Remove tuna from marinade and discard remaining liquid. Brush both sides of steaks with oil.
  • Cook tuna on the preheated grill until cooked through, 3 to 6 minutes per side.

Nutrition Facts : Calories 227.4 calories, Carbohydrate 1.5 g, Cholesterol 77.1 mg, Fat 5.1 g, Fiber 0.1 g, Protein 40.4 g, SaturatedFat 0.9 g, Sodium 328.6 mg, Sugar 0.2 g

TERIYAKI GINGER TUNA SKEWERS



Teriyaki Ginger Tuna Skewers image

Provided by Food Network

Categories     appetizer

Time 54m

Yield 4 servings

Number Of Ingredients 8

15 ounces teriyaki sauce (average 2 grams sugar per serving)
3 ounces sesame oil
1 tablespoon fresh ginger, minced
1 teaspoon fresh garlic, minced
1 lemon, juiced
1 tablespoon sugar substitute (recommended: Splenda)
2 pounds fresh tuna steak, cut into 1-inch cubes
1 tablespoon sesame seeds, toasted

Steps:

  • Soak bamboo skewers in water for 30 minutes to 1 hour. (This will keep them from burning later). Mix all marinade ingredients together in a bowl. Submerge tuna cubes in marinade, cover, and refrigerate for at least 30 minutes.
  • Preheat a grill or grill pan to high.
  • Remove tuna from marinade and skewers from water, and thread tuna onto skewers. Place skewers on the edges of the grill with the longest part of the stick hanging off the edge away from the fire. Stay close by and turn the sticks by hand to keep from burning. Brochettes are done in just 3 to 4 minutes.
  • Sprinkle with sesame seeds before serving.

Nutrition Facts : Calories 336 calorie, Fat 9 grams, SaturatedFat 1 grams, Carbohydrate 4 grams

TUNA TERIYAKI WITH WASABI BUTTER



Tuna Teriyaki with Wasabi Butter image

Categories     Fish     Marinate     Backyard BBQ     Wasabi     Tuna     Summer     Grill     Grill/Barbecue     Bon Appétit

Yield Makes 4 servings

Number Of Ingredients 6

4 5- to 6-ounce tuna steaks, each about 1 inch thick
1/4 cup purchased teriyaki marinade
3 tablespoons butter, room temperature
2 tablespoons (about) wasabi powder (horseradish powder)
2 tablespoons chopped fresh chives
1 tablespoon light olive oil

Steps:

  • Place tuna in shallow glass dish. Pour marinade over and turn to coat. Let tuna stand 10 minutes at room temperature, or cover and refrigerate 1 hour. Mix butter, wasabi powder, and chives in small bowl.
  • Prepare barbecue (medium heat). Remove tuna from marinade; brush on both sides with oil. Sprinkle with salt and pepper. Grill fish, brushing occasionally with remaining marinade, about 2 minutes per side for medium-rare. Transfer to platter. Top with wasabi butter and serve.

TUNA TERIYAKI



Tuna Teriyaki image

Make and share this Tuna Teriyaki recipe from Food.com.

Provided by Sharon123

Categories     Tuna

Time 8h8m

Yield 4 serving(s)

Number Of Ingredients 8

4 (6 ounce) tuna steaks, about 1 inch thick
2 scallions, thinly sliced,to garnish
3 tablespoons dark soy sauce
2 tablespoons sesame oil
1 tablespoon japanese rice wine or 1 tablespoon sweet sherry
3 cloves garlic, chopped
1 tablespoon sugar
1/2 inch fresh ginger, peeled and chopped

Steps:

  • Make the marinade: put the soy sauce, sesame oil, rice wine, garlic, sugar, and ginger into a nonmetallic dish.
  • Add the tuna steaks to the marinade and turn to coat.
  • Cover and marinate in the refrigerator for 8 hours.
  • Reserve the marinade.
  • Cook the steaks under the broiler, 3" from the heat, brushing with the marinade, for 3-4 minutes on each side.
  • Serve immediately, garnished with scallions.

BROILED TUNA TERIYAKI



Broiled Tuna Teriyaki image

Found on the Robert's Food Center website -- this wonderfully simple recipe gives a fabulous flavor to Ahi. Broil, or use your bbq grill. Ahi is easy to prepare, and use all the various grades with this marinade for a quick and tasty main dish. Prep time does not include 1/2 hour chill time.

Provided by Kauaian cook

Categories     Tuna

Time 18m

Yield 4 serving(s)

Number Of Ingredients 5

1 1/3 lbs tuna steaks
1/4 cup soy sauce
1 tablespoon honey
1 tablespoon peeled finely chopped fresh ginger (or grated)
2 tablespoons vegetable oil

Steps:

  • Using a zip-lock plastic bag, combine all ingredients except fish; shake to combine.
  • Place tuna steaks in bag with marinade; chill for at least 30 minutes.
  • Broil or grill until done-- brushing with marinade (medium-well done is 4 minutes per side for 3/4 to 1 inch steaks).

GRILLED TERIYAKI TUNA



Grilled Teriyaki Tuna image

I found this at another site and love it! Here is the original description. "Yellowfin tuna is always delicious when grilled. This is great at a tailgate party, or at your Saturday afternoon summer barbecue. You can add a little cayenne pepper or minced fresh ginger to the marinade to give it a little extra kick."

Provided by calijenn

Categories     < 15 Mins

Time 15m

Yield 4 serving(s)

Number Of Ingredients 5

1 cup teriyaki sauce
3/4 cup olive oil
2 tablespoons minced garlic cloves
1 teaspoon ground black pepper
4 (4 ounce) yellowfin tuna fillets

Steps:

  • In a large resealable plastic bag, combine the teriyaki sauce, oil, garlic, and pepper. Place the tuna fillets in the bag. Seal the bag with as little air in it as possible. Give the mix a good shake, to ensure the tuna fillets are well coated. Marinate for 30 minutes in the refrigerator.
  • Meanwhile, preheat an outdoor grill for high heat, and lightly oil grate.
  • Remove tuna from marinade, and place on grill. For rare tuna, grill for 3 to 5 minutes on each side. For medium, grill 5 to 8 minutes per side. For well done, grill for 8 to 10 minutes per side.

LOW-FAT TERIYAKI GRILLED TUNA STEAKS



Low-Fat Teriyaki Grilled Tuna Steaks image

This is a wonderful, easy, and tasty way to prepare tuna steaks on the grill. I remember the first time I ate a tuna steak, was at a restaurant in N.C., and it was slathered with this herb butter. I remember thinking, why ruin a beautiful tuna steak by adding all that fat, when it doesn't even need it to taste incredible! This marinade adds just the right amount of flavor without piling on the fat...which leads to packing on the pounds!!!

Provided by Manda

Categories     Tuna

Time 2h12m

Yield 4 serving(s)

Number Of Ingredients 10

1/4 cup soy sauce
3 tablespoons brown sugar
3 tablespoons olive oil
2 tablespoons white wine vinegar
2 tablespoons sherry wine or 2 tablespoons chicken broth
2 tablespoons unsweetened pineapple juice
3 cloves garlic, minced
1 teaspoon ground ginger
1/8 teaspoon black pepper
4 tuna steaks (about 6 oz. each)

Steps:

  • In bowl, combine first 9 ingredients, and mix well.
  • Remove 1/3 c.
  • of mixture to small bowl for basting; cover and refrigerate.
  • Pour remaining marinade into large ziplock bag, add tuna.
  • Seal bag, and turn to coat steaks; refrigerate for at least 1 hour.
  • Coat grill rack with nonstick cooking spray.
  • Drain steaks and discard marinade.
  • Grill tuna, uncovered, over medium heat for 5-6 minutes on each side or until fish flakes easily with a fork, basting frequently with reserved marinade.

TERIYAKI TUNA SKEWERS



Teriyaki tuna skewers image

Colourful and quick, these simple skewers taste as good as they look!

Provided by Emma Lewis

Categories     Buffet, Canapes, Dinner, Side dish, Starter

Time 25m

Yield Serves 6 as part of a meal

Number Of Ingredients 6

30ml soy sauce
50ml mirin (See know-how below)
1 tsp vegetable oil
1 mango , peeled
3 spring onions
250g pack tuna steak

Steps:

  • Make a teriyaki sauce by mixing the soy sauce, mirin and sugar in a shallow dish. Put the tuna steaks in the dish, turn over a few times so they're coated with the sauce, then leave in the fridge to marinate for at least 1 hr and up to 2 hrs.
  • To cook, heat a large frying pan. Take the tuna steaks out of the marinade and pat dry, then rub all over with the oil. Fry the tuna for 2 mins on each side, so they are still pink in the middle. Remove from the pan, then pour in the marinade and 2-3 tbsp water. Bring to the boil and cook for a few mins to heat through. Strain through a sieve into a small dipping bowl.
  • To serve, slice the cooked tuna, mango and spring onion into bite-size pieces. Thread onto wooden skewers, then serve warm or cold with the dipping sauce.

Nutrition Facts : Calories 116 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 10 grams sugar, Fiber 2 grams fiber, Protein 11 grams protein, Sodium 0.96 milligram of sodium

GILLED TUNA WITH TERIYAKI GLAZE



Gilled Tuna With Teriyaki Glaze image

South Beach Diet Phase 2. This Tuna will make your mouth water. Grilled to absolute perfection and brushed with a sassy teriyaki-like glaze, this is a recipe that satisfies the whole family.

Provided by WendyMaq

Categories     < 30 Mins

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

1/4 cup light soy sauce
3 tablespoons dry sherry or 3 tablespoons chicken broth
1 tablespoon fresh ginger, grated
3 garlic cloves, minced
4 tuna steaks (5 oz each)
1 large mango, peeled and cut into spears
1 red bell pepper, quartered lengthwise

Steps:

  • In a small bowl, combine soy, sherry (or broth), ginger and garlic. Divide the marinade into 2 medium, shallow bowls.
  • Place the tuna in one bowl and turn to coat.
  • Place the mango and bell pepper ion the other bowl and turn to coat.
  • Cover and refrigerate both for 15 minutes.
  • Coat a grill rack or broiler pan rack with cooking spray. Pre-heat the grill or broiler to medium.
  • Place the tuna, mango, and bell pepper on the prepared rack or pan. Discard tuna marinade. Grill or broil, basting occasionally with the marinade from the mango bowl, for 4 minutes per side or until the tuna is just opaque and the mango and bell pepper are heated through and glazed.

Nutrition Facts : Calories 110.3, Fat 0.3, SaturatedFat 0.1, Sodium 1030.8, Carbohydrate 15.9, Fiber 1.9, Sugar 11.2, Protein 2.8

GRILLED TERIYAKI TUNA



GRILLED TERIYAKI TUNA image

Categories     Fish     Grill/Barbecue

Yield 2

Number Of Ingredients 7

2 tablespoons light soy sauce
1 1/2 tablespoons dry sherry or chicken broth
1/2 tablespoon fresh ginger, grated
1 1/2 cloves garlic, minced
2 tuna steaks (5 ounces each)
1/2 large mango, peeled and cut into spears
1/2 red bell pepper, quartered lengthwise

Steps:

  • Instructions In a small bowl, combine the soy sauce, sherry or broth, ginger, and garlic. Divide the marinade into 2 medium, shallow bowls. Place the tuna in one bowl and the mango and bell pepper in the other. Turn the tuna, mango, and bell pepper to coat both sides. Cover and refrigerate for 15 minutes. Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler to medium. Place the tuna, mango, and bell pepper on the prepared rack or pan. Discard the marinade from the tuna bowl. Grill or broil, basting occasionally with the marinade from the mango bowl, for 4 minutes per side or until the tuna is just opaque and the mango and bell pepper are heated through and glazed. Nutritional Information: 207 calories 2 g total fat (1 g sat) 67 mg cholesterol 12 g carbohydrate 33 g protein 2 g fiber 509 mg sodium

GRILLED TUNA TERIYAKI



Grilled Tuna Teriyaki image

Make and share this Grilled Tuna Teriyaki recipe from Food.com.

Provided by mell_2

Categories     Tuna

Time 27m

Yield 4 serving(s)

Number Of Ingredients 6

2 tablespoons light soy sauce
1 tablespoon chinese rice wine
1 large garlic clove, minced
1 tablespoon minced fresh gingerroot
4 (6 ounce) tuna steaks (about 3/4 inch thick)
1 tablespoon vegetable oil

Steps:

  • 1.In a shallow dish, stir together soy sauce, rice wine, garlic, and ginger. Place tuna in the marinade, and turn to coat. Cover, and refrigerate for at least 30 minutes.
  • 2.Preheat grill for medium-high heat.
  • 3.Remove tuna from marinade, and discard remaining liquid. Brush both sides of steaks with oil.
  • 4.Cook tuna for approximately for 3 to 6 minutes per side, or to desired doneness.

TERIYAKI TUNA STEAKS



Teriyaki Tuna Steaks image

This is elegant and simple to make. Can be made for every day or for company.

Provided by Linda Scharek

Categories     Fish

Time 20m

Number Of Ingredients 2

2 tuna steaks
teriyaki with roasted garlic marinade

Steps:

  • 1. Put steaks into a plastic bag and pour marinate over. Let marinate for 30 minutes to 1 hour, turning often.
  • 2. Fry steaks with the marinate from the bag until no longer pink inside.
  • 3. Serve with long grain and wild rice and your choice of vegetables or a salad. Crusty bread goes well with this dish.

TERIYAKI TUNA WITH WASABI MAYONNAISE AND PICKLED GINGER



Teriyaki Tuna With Wasabi Mayonnaise and Pickled Ginger image

A lovely, fresh recipe with asian flavours - perfect for cooking on the barbecue. Prep time includes marinating time.

Provided by Fairy Nuff

Categories     Lunch/Snacks

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

1/2 cup teriyaki marinade
1/2 teaspoon Chinese five spice powder
1 tablespoon grated fresh ginger
3 tuna steaks, each cut into 4 strips
2 tablespoons peanut oil
1/4 cup mayonnaise
1 teaspoon wasabi paste
2 tablespoons pickled ginger

Steps:

  • Mix the teriyaki marinade, five spice powder and ginger.
  • Place tuna slices into a non-metallic dish.
  • Pour over the marinade.
  • Cover with plastic wrap and leave to marinade for 10 minutes.
  • In a large non-stick pan (or use your barbecue) heat the oil.
  • Fry the tuna over fairly high heat for 1-2 minutes each side (or until cooked to how you like them).
  • Mix together the mayonnaise and wasabi paste.
  • Serve the tuna with some of the wasabi mayonnaise and place some pickled ginger on top.
  • Very yummy with plain, boiled rice and stir-fried chinese greens.

TUNA WITH TERIYAKI GLAZE



Tuna With Teriyaki Glaze image

Make and share this Tuna With Teriyaki Glaze recipe from Food.com.

Provided by Mandy

Categories     Tuna

Time 7m

Yield 4 serving(s)

Number Of Ingredients 4

4 tuna fillets
2 teaspoons olive oil
ground black pepper
1/3 cup teriyaki marinade

Steps:

  • Brush tuna with olive oil & sprinkle with black pepper.
  • Place fish on barbeque grill above hot coals. Sear 1 minute on both sides.
  • Brush top with Teriyaki marinade, turn carefully & cook briefly to caramelise.
  • Brush remaining side with marinade, turn carefully & cook briefly to caramelise.
  • Serve with green salad.

Nutrition Facts : Calories 40, Fat 2.2, SaturatedFat 0.3, Sodium 919, Carbohydrate 3.8, Sugar 3.1, Protein 1.4

EDAMAME-RICE SALAD WITH TERIYAKI TUNA



Edamame-Rice Salad with Teriyaki Tuna image

Provided by Robin Miller : Food Network

Categories     main-dish

Time 15m

Yield 4 servings

Number Of Ingredients 11

2 cups cooked Arborio rice
Sauteed edamame, reserved from Flank Steak with Sauteed Edamame and Wasabi-Mustard Dressing
1/2 cup grated carrots
1/4 cup chopped scallions, green parts only
2 tablespoons chopped fresh cilantro leaves
2 teaspoons sesame oil
1 teaspoon hot Dijon-style mustard
2 (5-ounce) packages prepared tuna fillets
2 tablespoons reduced-sodium teriyaki sauce
Salt and ground black pepper
4 cups red lettuce leaves or 4 large radicchio leaves

Steps:

  • In a large saucepan, combine the cooked rice with 1/4 cup of water. Cover and cook until the rice absorbs the water and is cooked through.
  • In a large bowl, combine rice, edamame, carrots, scallions, cilantro, sesame oil, and mustard. Stir to combine.
  • Place the tuna fillets on a plate and pour teriyaki sauce on top. Season, to taste, with salt and black pepper.
  • Arrange red lettuce or radicchio leaves on individual plates. Spoon edamame-rice salad over top or inside radicchio leaf. Top each with tuna fillets and serve.

TUNA TERIYAKI STIR-FRY



Tuna Teriyaki Stir-Fry image

Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.

Yield Serves 4; 1 cup tuna and vegetable mixture and 1/2 cup rice per serving

Number Of Ingredients 13

1 cup uncooked instant brown rice
1/4 cup water
2 tablespoons teriyaki sauce (lowest sodium available)
1/2 teaspoon cornstarch
1/2 teaspoon toasted sesame oil
1 teaspoon canola or corn oil
4 tuna steaks (about 4 ounces each), rinsed and patted dry, cut into 3/4-inch cubes
2 medium garlic cloves, minced
1 teaspoon grated peeled gingerroot
4 ounces sugar snap peas, trimmed
4 medium green onions, thinly sliced
1 medium carrot, thinly sliced
1/2 medium red bell pepper, thinly sliced

Steps:

  • Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.
  • Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.
  • In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish, garlic, and gingerroot for 3 to 4 minutes, or until the fish is golden brown on all sides (it will still be slightly pink inside), stirring constantly.
  • Stir in the sugar snap peas, green onions, carrot, and bell pepper. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
  • Make a well in the center of the fish and vegetables. Pour in the glaze mixture. Simmer for 1 to 2 minutes, or until the glaze is thickened, stirring occasionally in the well only. Stir the fish and vegetables into the thickened glaze. Cook for 1 minute, or until the mixture is heated through, stirring constantly. Serve over the rice.
  • (Per serving)
  • Calories: 343
  • Total fat: 11.0g
  • Saturated: 2.5g
  • Trans: 0.0g
  • Polyunsaturated: 1.0g
  • Monounsaturated: 1.5g
  • Cholesterol: 43mg
  • Sodium: 301mg
  • Carbohydrates: 27g
  • Fiber: 4g
  • Sugars: 5g
  • Protein: 32g
  • Calcium: 50mg
  • Potassium: 726mg
  • 1 1/2 starch
  • 1 vegetable
  • 3 lean meat

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