Seared Tuna & Watercress with Scallion-Ginger Relish
Here's a salad that's as beautiful as it is delicious. The spicy orange-ginger dressing is so good, you'll want to double (or triple) it to serve on your salad throughout the week.
- 2 tablespoons orange juice
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon toasted sesame oil
- 1 teaspoon minced fresh ginger
- 1/2 teaspoon hot sauce
- 1/4 teaspoon freshly ground pepper, divided
- 1/2 cup thinly sliced scallions
- 1/2 cup drained, canned water chestnuts, diced (see Tips for Two)
- 1 tablespoon sesame seeds, toasted (see Tip)
- 1 8-ounce tuna steak, about 1-inch thick
- 1/2 teaspoon canola oil
- 1/8 teaspoon salt
- 4 cups watercress, washed and trimmed (about 1 bunch)
- Preheat grill to medium-high heat.
- Combine orange juice, soy sauce, sesame oil, ginger, hot sauce and 1/8 teaspoon pepper in a large bowl. Transfer half the dressing to a small bowl; add scallions, water chestnuts and sesame seeds, and toss.
- Rub tuna with canola oil and sprinkle with salt and the remaining 1/8 teaspoon pepper. Grill until the fish is opaque, 4 to 5 minutes per side.
- Add watercress to the large bowl and toss to coat with the remaining dressing. Cut the tuna into 2 portions. Divide the watercress between 2 plates and top with the tuna and scallion-ginger relish.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 6 hours.
- Tips for Two: Store leftover water chestnuts in the refrigerator, covered with water; they keep for up to 1 month with daily water changes. Add to a stir-fry; toss in a green salad; jazz up chicken or tuna salad; Asian Brown Rice.
- Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
Per serving: 313 calories; 16 g fat (3 g sat, 6 g mono); 43 mg cholesterol; 12 g carbohydrates; 30 g protein; 3 g fiber; 543 mg sodium; 603 mg potassium.
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Selenium (60%), Iron (45% dv), Magnesium (20% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 4 lean meat, 2 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique