SEARED SESAME TUNA WITH ORANGE GLAZE*
Source of Recipe
Source: "The Diabetes Food and Nutrition Bible"
Recipe Introduction
Yield: 4 main dish servings
List of Ingredients
- 2 tablespoons unbleached flour
- Salt and pepper to taste
- 2 tablespoons sesame seeds
- 4 (4 ounce) portions of fresh tuna steak, 1/2-inch thick
- 1 tablespoon canola oil
Garnish Ingredients:
- 2 tablespoons minced green onions
Glaze Ingredients:
- 1 teaspoon sesame oil
- 2 tablespoons lite soy sauce
- 1/3 cup fresh orange juice
- 2 teaspoons fresh lemon juice
- 2 tablespoons water
- Pinch chili powder
- 2 teaspoons cornstarch
On a large plate, combine the flour, salt,
pepper, and sesame seeds. Dredge each tuna
steak in the flour-sesame mixture.
In a large skillet over medium-high heat, heat
the oil. When the oil is hot, add the tuna steaks
and saute on both sides for a total of 10 minutes
(less if you want the tuna a bit more pink in the
center). Remove the tuna from the skillet and keep warm.
Wipe the skillet clean and add the glaze ingredients.
Bring to a boil over high heat until the mixture
thickens. Serve the glaze with the cooked tuna.
Garnish with minced green onions.
Nutritional Information Per Serving (about 4 ounces):
Calories: 257, Fat: 12 g, Cholesterol: 42 mg, Sodium: 347 mg,
Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 27 g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat
Recipe
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