dish
Tangerine Teriyaki Tuna

4
Serves
292
Calories
14
Nutrients
15
Vitamins

Ingredients

1/4 cup low-sodium soy sauce
1/4 cup fresh tangerine (or orange) juice
3 strips tangerine (or orange) zest
3 tablespoons honey
1 1/2 tablespoons sesame oil
3 cloves garlic , crushed with the side of a cleaver
3 slices (1/4" thick) fresh ginger , crushed with the side of a cleaver
1 tablespoon toasted sesame seeds (ideally a mixture of black and white sesame seeds), for garnish
1/4 cup chopped scallion greens

Cooking Instructions

1. Combine the ingredients for the marinade in a shallow mixing bowl and whisk together. Add the tuna steaks and marinate for 30 to 60 minutes, turning the steaks once or twice. Keep the bowl covered in the refrigerator.

2. Preheat the grill to high. With a slotted spatula, carefully lift the tuna steaks out of the marinade. Strain the marinade into a small saucepan and boil to a thick, syrupy glaze.

3. Lightly spray the fish steaks with non-stick cooking spray or sesame oil. Brush and oil the grill grate. Grill the fish until cooked to taste, about 4 to 6 minutes per side for medium. As each side is cooked, brush it with the glaze (the boiled marinade). Sprinkle the tuna with chopped scallion greens and sesame seeds and serve at once.

Serving Size: 1 tuna steak

Nutrition Information

Number of Servings: 4
Calories
292
Protein
39 g
Total Carbohydrate
18 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
14 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
3 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
80 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
54 %
Percent Calories from Carbohydrate
25 %
Percent Calories from Fat
22 %
Vitamin A
190 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
27 mg
Vitamin B6
2 mg
Vitamin B12
3 mcg
Biotin
0 mcg
Vitamin C
11 mg
Vitamin D
0 IU
Folate
25 mcg
Vitamin E
3 IU
Vitamin K
16 mcg
Pantothenic Acid
1 mg
Calcium
68 mg
Iron
3 mg
Phosphorus
405 mg
Potassium
798 mg
Sodium
599 mg
Zinc
2 mg