Broiled Tuna Korean-Style w Spinach Orzo Recipe
Another fish dish for the kids' Sunday dinner included a couple of nice tuna steaks. Having never cooked tuna before, I finally understood where the term "steaks" come from because these guys are dense and meaty compared to the other fresh fish (but in a good way). These tuna steaks make mahi-mahi (which we ate several weeks ago) taste like sashimi (Japanese sushi) despite being cooked the exact same method. Nonetheless, they were good in their own way. As for the recipe, I found an interesting one that was labeled a Korean recipe (just for adding ginger maybe?) and it did give it some Asian flavors and taste. The spinach orzo also turned out well and everyone enjoyed a light, healthy dinner compared to our meat and potato bonanza last night.
Ingredients
- 1/2 cup light soy sauce
- 2 tbsp toasted sesame seed oil
- 1 tsp minced fresh ginger root
- 2 tbsp sugar
- 1 tbsp sesame seeds
- 3 garlic cloves, minced
- 1/2 tsp freshly ground black pepper
- 2 -1/2lb tuna steaks
- 2 cups orzo
- 2 cups spinach
- 1/4 cup frozen peas
- 1 tbsp olive oil
- 10 pine nuts
- 1/4 cup vegetable stock (or water)
- salt n pepper (to taste)
Directions
- In a bowl combine all ingredients except the tuna. Apply the marinade on the tuna steaks and let it marinate for no more than one hour.
- Preheat broiler to 400 degrees F with rack near the top position.
- Broil for about 5, 6 minutes on each side until golden brown.
- While the tuna steaks are being broiled, add the vegetable stock, olive oil, and spinach into a food processor until smooth.
- Add the spinach puree and peas with the orzo. Let sit on low until steaks are complete.
- Serve the steaks on top of orzo garnished with lemon wedges.
- *Do not marinate for over 2 hours, as the enzymes in the ginger can over-marinate the fish.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 405g | |
| Recipe makes 2 servings | |
| Calories 1122 | |
| Calories from Fat 148 | 13% |
| Total Fat 17.28g | 22% |
| Saturated Fat 2.57g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3767mg | 157% |
| Potassium 890mg | 25% |
| Total Carbs 201.99g | 54% |
| Dietary Fiber 11.4g | 38% |
| Sugars 21.31g | 14% |
| Protein 38.93g | 62% |
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