Asian Tuna and Watercress

Asian Tuna and Watercress

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From: Diabetic Living Magazine

This fresh tasting salad is perfect for a lunch or light dinner. Sliced, lightly seared tuna is served over rice on a bed of watercress and cabbage, with crunchy jicama, radishes and red onion in a fresh ginger-sesame dressing.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 3 cups watercress
  • 3 cups shredded napa or Chinese cabbage
  • 1 cup jicama, peeled and cut into matchstick-size pieces
  • 1 cup sliced radishes
  • ¼ medium red onion, thinly sliced
  • ½ cup rice vinegar
  • 1 tablespoon sugar (see Tip)
  • 1 tablespoon reduced-sodium soy sauce
  • 4 teaspoons toasted sesame oil
  • ½ teaspoon ground ginger
  • ⅛ to ¼ teaspoon crushed red pepper
  • 4 4- to 5-ounce tuna steaks, about 1 inch thick
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon ground coriander
  • 1⅓ cups hot cooked brown rice
  • 2 tablespoons chopped cashews

Preparation

  • Prep

  • Ready In

  1. In a very large bowl combine watercress, cabbage, jicama, radishes and red onion; set aside.
  2. For dressing, in a screw-top jar combine rice vinegar, sugar, soy sauce, 2 teaspoons of the toasted sesame oil, half of the ginger and the crushed red pepper. Cover and shake well.
  3. In a large nonstick skillet heat remaining 2 teaspoons toasted sesame oil over medium-high heat. Sprinkle tuna steaks with salt, black pepper, coriander and remaining half of the ginger. Rub spices into tuna steaks. Add tuna to skillet. Cook for 8 to 10 minutes or until tuna is browned but still slightly pink on the inside, turning once halfway through cooking.
  4. To serve, toss watercress mixture with ¼ cup of the dressing. Divide watercress mixture among four serving plates. Spoon rice over the watercress, dividing evenly. Thinly slice tuna. Arrange tuna slices over the salad and rice mixture. Sprinkle with cashews. Pass remaining dressing.
  • Tip: If using a sugar substitute, we recommend Splenda® Granular bulk or packets, Sweet'N Low® bulk or packets, or Equal® Spoonful or packets. Follow package directions to use product amount equivalent to 1 tablespoon sugar. Nutrition Per Serving with Substitute: Same as below, except 310 cal., 25 g carb. (3 g sugars).

Nutrition information

  • Serving size: 2 cups salad, ⅓ cup rice, 1 tuna steak and 2 tablespoons dressing
  • Per serving: 321 calories; 8 g fat(1 g sat); 4 g fiber; 27 g carbohydrates; 32 g protein; 64 mcg folate; 44 mg cholesterol; 6 g sugars; 1,086 IU vitamin A; 37 mg vitamin C; 101 mg calcium; 2 mg iron; 374 mg sodium; 902 mg potassium
  • Nutrition Bonus: Vitamin C (62% daily value), Vitamin A (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 4 lean protein, 2 vegetable, 1 fat, 1 starch

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