Sautéed Tuna and Green Onion Stalks on Romaine

Gluten Free
Dairy Free
Very Healthy
Health score
76%
Sautéed Tuna and Green Onion Stalks on Romaine
45 min.
4
311kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups bok choy shredded
  • tablespoon canola oil divided
  • large carrots 
  • 0.5 teaspoon sriracha (such as Lee Kum Kee)
  • tablespoon sesame oil dark divided
  • 0.5 teaspoon dijon mustard 
  • cups grape tomatoes halved
  • 16  green onions cut into 5-inch pieces ( 2 bunches)
  • tablespoon orange juice fresh
  • tablespoon rice vinegar 
  • cups torn romaine lettuce 
  • teaspoon salt divided
  • tablespoon sesame seed toasted
  • 24 ounce yellowfin tuna steaks 

Equipment

  • bowl
  • frying pan
  • whisk
  • peeler

Directions

  1. Cut carrot lengthwise into ribbons using a vegetable peeler. Curl ribbons around fingers, and place carrot curls in a bowl of ice water.
  2. Combine vinegar, juice, 3/4 teaspoon salt, chili garlic sauce, and mustard.
  3. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.
  4. Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat.
  5. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper.
  6. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness.
  7. Remove fish from pan.
  8. Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat.
  9. Add onions to pan; saut 5 minutes or until lightly browned, turning occasionally.
  10. Combine lettuce, bok choy, and tomatoes in a large bowl.
  11. Drain carrot curls; add carrot curls to lettuce mixture.
  12. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates.
  13. Cut each tuna steak into thin slices. Arrange 1 tuna steak and 4 onions on each serving; sprinkle each serving with 3/4 teaspoon sesame seeds.
  14. Wine note: What to pour with these diverse flavors? Dry ros's bold fruitiness stands up to the richness of the sesame oil, the impact of chili sauce, and the density of tuna. I love Ctes-du-Rhne ross from France. In particular, the 2006 Domaine de la Janasse Ctes du Rhne Ros is fantastic with this dish ($14). Karen MacNeil

Nutrition Facts

Calories311kcal
Protein57.79%
Fat27.19%
Carbs15.02%

Properties

Glycemic Index
79.46
Glycemic Load
2.39
Inflammation Score
-10
Nutrition Score
40.207826075347%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.51mg
Naringenin
0.6mg
Apigenin
0.08mg
Luteolin
0.07mg
Kaempferol
2.29mg
Myricetin
0.12mg
Quercetin
7.36mg

Nutrients percent of daily need

Calories:311.49kcal
15.57%
Fat:9.35g
14.39%
Saturated Fat:1.26g
7.88%
Carbohydrates:11.63g
3.88%
Net Carbohydrates:7.31g
2.66%
Sugar:5.39g
5.98%
Cholesterol:66.34mg
22.11%
Sodium:746.2mg
32.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.73g
89.46%
Selenium:155.71µg
222.44%
Vitamin A:9875.59IU
197.51%
Vitamin K:175.08µg
166.74%
Vitamin B3:32.77mg
163.87%
Vitamin B6:1.82mg
91.09%
Vitamin B12:3.54µg
58.97%
Phosphorus:556.2mg
55.62%
Vitamin C:40.05mg
48.55%
Potassium:1341.72mg
38.33%
Folate:139.02µg
34.75%
Magnesium:100.78mg
25.19%
Vitamin B1:0.34mg
22.36%
Manganese:0.41mg
20.34%
Vitamin D:2.89µg
19.28%
Vitamin B2:0.32mg
18.91%
Iron:3.34mg
18.55%
Fiber:4.31g
17.25%
Copper:0.27mg
13.47%
Vitamin E:1.96mg
13.05%
Calcium:128.53mg
12.85%
Zinc:1.33mg
8.84%
Vitamin B5:0.74mg
7.38%
Source:My Recipes