Seared Tuna with Wasabi Green Beans

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
20 minutes*

Ingredients

  • 2 tbsp. fresh lime juice
  • 2 tsp. packed light brown sugar
  • 1 1/2 tsp. wasabi paste
  • 1 tsp. less-sodium soy sauce
  • 1 garlic clove, minced
  • 1 1/2 tbsp. plus 1 tsp. canola oil, divided
  • 1 (12-oz.) pkg. French green beans, ends trimmed
  • 2 green onions, thinly sliced (1?4 cup)
  • 3 tbsp. finely diced red bell pepper
  • 4 (4-oz.) sushi-grade tuna steaks

Directions

Prep Time
15 minutes
Cook Time
5 minutes*
Ready in
20 minutes*
  1. For the dressing, in a small bowl combine lime juice, brown sugar, wasabi paste, soy sauce and garlic. Whisk in 1 1?2 tablespoons of the oil; set aside.
  2. Bring a large pot of water to boiling. Add green beans; cook 3 to 4 minutes. Drain and transfer to a large bowl of ice water to stop cooking; let cool 5 minutes. Drain and transfer to a large bowl. Add green onions and bell pepper; toss to combine. Set aside.
  3. Add remaining 1 teaspoon oil to a large nonstick skillet. Heat over medium-high heat until hot. Season tuna with pepper to taste. Add tuna to skillet; cook 1 to 2 minutes per side for rare, or to desired doneness. Transfer to a serving platter.
  4. Drizzle dressing over green beans; toss to coat. Place green beans on 4 plates. Thinly slice each tuna steak, fan slices over salad, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 199, Calories Fat 57, Total Fat 6g, Saturated Fat 0g, Cholesterol 51mg, Sodium 90mg, Carbohydrate 9g, Protein 25g
Serving Size1
Calories199
Calories Fat57
Calories (fat) extra28
Total Fat6g
Total Fat (extra)10
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol51mg
Cholesterol (extra)17
Sodium90mg
Sodium (extra)4
Potassium659mg
Carbohydrate9g
Carbohydrate (extra)3
Fiber2g
Fiber (extra)10
Sugars5g
Protein25g
Omega30g
Vitamin A886IU
Vitamin A (extra)18
Vitamin C23mg
Vitamin C (extra)39
Iron2mg
Iron (extra)13