Seared Tuna Steak with Roasted Asparagus and Tomatoes

Makes 4 servings

Ingredients:

  • 1 tablespoon fresh lime juice
  • 2 tablespoons lite soy sauce
  • 4 teaspoons sesame oil, divided
  • 1 tablespoon fresh ginger, minced
  • 1 garlic clove, minced
  • 1 green onion thinly sliced, divided
  • 2 – 8 ounce tuna steaks
  • ½ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 pound asparagus
  • 1 cup cherry or grape tomatoes
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

 

Instructions:

  1. In a small bowl, whisk together lime juice, soy sauce, 1 teaspoon oil, ginger, garlic and onion whites. Pour the mixture into a large resealable plastic bag.

  2. Season the tuna steaks with pepper, Transfer to the bag and seal the bag. Marinate for at least 15 minutes but no longer than 1 hour.

  3. Meanwhile, drizzle olive oil over asparagus and tomatoes on a baking pan. Sprinkle with salt and pepper. Roast in 425°F preheated oven for 12-15 minutes.

  4. Heat a nonstick skillet or grill pan over medium-high heat. Add the remaining sesame oil. Sear the fish until the desired degree of doneness is reached, about 2minutes per side, or longer if less rare is desired. On a cutting board, slice steaks into¼-inch slices, divide on to 4 plates, with asparagus and tomatoes. Pour some of the marinade over the steaks and garnish with sliced onion greens.

 

*Recipe prepared by registered dietitians from St. Vincent’s Health System.

 

Nutrition [Per Serving – 4 oz. tuna, ¼ lb. asparagus, ¼ c. tomatoes]: 

240 calories; 9 g total fat; 1.5 g saturated fat; 31 g protein;

8 g carbohydrate; 3 g fiber; 480 mg sodium