The rich red-brown glaze of teriyaki sauce is a perfect addition to chicken, pork and fish. Thick, meaty tuna absorbs the deep flavors of this Japanese favorite in just 15 minutes, making teriyaki tuna a quick and easy supper dish. Tuna can vary considerably among its many species. Yellow fin works well in this recipe.
Cooking lettuce is uncommon in the United States, but my Chinese and Japanese friends feel any type of green is right for the wok. The secret to stir-frying lettuce is to make sure your wok or skillet is very hot and to cook the lettuce only seconds so that it remains crisp and colorful.
A bed of fluffy rice completes the meal. Serve the tuna on the rice and pour the pan juices from the tuna over both.
Quick tip: Instead of chopping fresh ginger, place in a garlic press and squeeze out the ginger juice.
This meal, including rice, contains 493 calories with 25 percent of them from fat.
* Use a plastic bag to marinate tuna for quick cleanup.
* 1/2teaspoon ground ginger can be used instead of fresh.
* Use a small skillet to cook tuna. The sauce will dry out in a large pan.
Wine suggestion: Spicy, red-fleshed teriyaki tuna calls for a nice, fruity red wine like a beaujolais, pinot noir or young rioja.
3 tablespoons low-sodium teriyaki sauce
1/2-inch piece fresh ginger, peeled and chopped (2 teaspoons)
3/4lb. fresh yellow fin tuna
2 teaspoons canola oil
4 cups washed, ready-to-eat romaine lettuce
Salt and freshly ground black pepper
Place teriyaki sauce and ginger in a self-seal plastic bag. Rinse tuna and marinate in the sauce 10 minutes, turning once.
Heat oil in a wok or skillet over high heat. When oil is smoking, add lettuce. Stir-fry about 10 seconds. Add salt and sugar and continue to stir-fry about 10 seconds. Quickly transfer to two dinner plates.
Drain tuna, reserving marinade. Brown tuna for two minutes in the wok used for the lettuce. Turn and brown other side for two minutes. Lower heat and cook another 1 minute, add marinade and cook 1 minute for rare. Cook tuna 4 minutes for medium. Divide tuna into two portions and serve over rice with the lettuce. Spoon remaining sauce on top. Add salt and pepper to taste.
Makes 2 servings.
Per serving: 264 calories (22 percent from fat), 6.4 g fat (0.8 g saturated, 3.1 g monounsaturated), 78 mg cholesterol, 42.0 g protein, 7.3 g carbohydrates, 2.0 g fiber, 970 mg sodium.
The Wichita Eagle—12/14/10