Sauteed Tuna and Green Onion Stalks on Romaine Recipe

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Sauteed Tuna and Green Onion Stalks on Romaine
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Ingredients
15
Count
Nutrition
185
Calories
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Ingredients:

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. Add 1 1/2 teaspoons sesame oil and 1 1/2 teaspoons canola oil, stirring with a whisk.
  3. Heat 1 teaspoon sesame oil and 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until desired degree of doneness. Remove fish from pan.
  4. Heat remaining 1/2 teaspoon sesame oil and remaining 1/2 teaspoon canola oil in pan over medium-high heat. Add onions to pan; sauté 5 minutes or until lightly browned, turning occasionally.
  5. Combine lettuce, bok choy, and tomatoes in a large bowl. Drain carrot curls; add carrot curls to lettuce mixture. Drizzle vinegar mixture over lettuce mixture; toss gently to coat. Arrange 1 1/2 cups lettuce mixture onto each of 4 plates. 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.
  6. Wine note: What to pour with these diverse flavors? Dry rosé's bold fruitiness stands up to the richness of the sesame oil, the impact of chili sauce, and the density of tuna. I love Côtes-du-Rhône rosés from France. In particular, the 2006 Domaine de la Janasse Côtes du Rhône Rosé is fantastic with this dish ($14). —Karen MacNeil
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 184.99 Kcal (775 kJ)
Calories from fat 78.46 Kcal
% Daily Value*
Total Fat 8.72g 13%
Cholesterol 11.34mg 4%
Sodium 725.9mg 30%
Potassium 162.14mg 3%
Total Carbs 18.12g 6%
Sugars 8.41g 34%
Dietary Fiber 3.27g 13%
Protein 9.64g 19%
Vitamin C 60.1mg 100%
Vitamin A 6.1mg 203%
Iron 135.9mg 755%
Calcium 204.1mg 20%
Amount Per 100 g
Calories 52.55 Kcal (220 kJ)
Calories from fat 22.29 Kcal
% Daily Value*
Total Fat 2.48g 13%
Cholesterol 3.22mg 4%
Sodium 206.22mg 30%
Potassium 46.06mg 3%
Total Carbs 5.15g 6%
Sugars 2.39g 34%
Dietary Fiber 0.93g 13%
Protein 2.74g 19%
Vitamin C 17.1mg 100%
Vitamin A 1.7mg 203%
Iron 38.6mg 755%
Calcium 58mg 20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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