Grilled Tuna Salad with Wasabi Dressing

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Tuna Salad with Wasabi Dressing
45 min.
4
330kcal

Suggestions

Ingredients

  • 1.3 pounds tuna steak fresh
  • cups alfalfa sprouts 
  • teaspoon dijon mustard 
  • cups enoki mushrooms trimmed
  • servings available at asian markets and health food shops 
  • small garlic cloves minced
  • tablespoon olive oil 
  • tablespoons slivered japanese pickled ginger 
  • tablespoons rice vinegar 
  • servings salt and pepper freshly ground
  • tablespoon soya sauce 
  • 0.5 pound young spinach stemmed
  • teaspoon sugar 
  • tablespoons tahini sesame paste
  • teaspoons wasabi powder 

Equipment

  • bowl
  • grill
  • broiler

Directions

  1. In a shallow glass dish, combine 1 tablespoon of the soy sauce and 1 teaspoon of the oil.
  2. Add the tuna and coat well. Refrigerate for about 15 minutes, turning the fish twice.
  3. Light a grill or preheat the broiler. In a small bowl, mix the wasabi powder with 4 teaspoons of hot water. Cover and set aside for 5 minutes.
  4. In another bowl, stir 2 tablespoons of warm water into the tahini. Stir in the wasabi paste, vinegar, mustard, sugar, garlic and the remaining 2 teaspoons soy sauce and 4 teaspoons oil. Season with salt and pepper.
  5. Season the tuna with salt and pepper; grill or broil until crusty on the outside and rare within, about 4 minutes per side.
  6. Transfer the fish to a plate to rest for a few minutes, then slice it against the grain 1/3 inch thick.
  7. In a large bowl, toss the alfalfa sprouts with the enoki mushrooms and all but 2 tablespoons of the dressing; loosen the sprouts to evenly distribute the dressing. Scatter the spinach leaves on 4 large plates and arrange the tuna on top.
  8. Drizzle on the remaining 2 tablespoons dressing. Mound the sprout salad on the tuna, scatter the pickled ginger on top and serve.

Nutrition Facts

Calories330kcal
Protein46.85%
Fat40.79%
Carbs12.36%

Properties

Glycemic Index
61.02
Glycemic Load
1.31
Inflammation Score
-10
Nutrition Score
42.084782724795%

Flavonoids

Luteolin
0.42mg
Kaempferol
3.62mg
Myricetin
0.22mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:330.19kcal
16.51%
Fat:15.08g
23.21%
Saturated Fat:2.91g
18.17%
Carbohydrates:10.28g
3.43%
Net Carbohydrates:6.83g
2.48%
Sugar:1.61g
1.79%
Cholesterol:53.86mg
17.95%
Sodium:566.2mg
24.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.98g
77.97%
Vitamin K:286.08µg
272.46%
Vitamin B12:13.37µg
222.78%
Vitamin A:8468.57IU
169.37%
Selenium:56.57µg
80.82%
Vitamin B3:15.8mg
79.02%
Vitamin D:8.11µg
54.08%
Phosphorus:517.46mg
51.75%
Vitamin B6:0.85mg
42.68%
Vitamin B1:0.61mg
40.97%
Folate:149.61µg
37.4%
Magnesium:143.68mg
35.92%
Vitamin B2:0.59mg
34.81%
Manganese:0.69mg
34.75%
Potassium:905.24mg
25.86%
Vitamin C:20.22mg
24.51%
Iron:4.24mg
23.54%
Vitamin B5:2.2mg
22.02%
Copper:0.43mg
21.68%
Vitamin E:3.11mg
20.72%
Zinc:2.1mg
14%
Fiber:3.45g
13.81%
Calcium:96.13mg
9.61%
Source:My Recipes