Tuesday, March 29, 2011

Recipe for "Not Your Mother's Tuna Salad"

Ingredients for 2 servings, each approximately 341 calories, 15 grams fat, 27.5 grams carbs, 6 grams fiber, 32 grams protein; 9 WW Points+

3 cups baby spinach, washed and dried
¼ red bell pepper, chopped
1 small tomato, chopped
½ small cucumber, chopped
1 small mango, chopped

2 TBSP soy sauce
1 TBSP rice vinegar
1 TBSP toasted sesame oil
½ tsp orange zest
½ tsp grated ginger
1 TBPS freshly squeezed orange juice

8 oz high quality ahi tuna (cut into 2 pieces)
1 tsp salt
2 TBSP white sesame seeds
2 TBSP black sesame seeds
Cooking spray

Egg wash:
1 egg white
1 TBSP dressing

Mix salt and sesame seeds together.  Mix egg white and TBSP of dressing together.

Heat a non-stick pan, sprayed with cooking spray, over med-high heat. 
Dip tuna into egg wash and shake off excess.  Roll in salt/sesame seed mixture until all sides are coated.  Sear tuna in preheated pan about 15-30 seconds on all sides-don’t overcook.  Cool for 5 minutes. 
While tuna cools, prepare salad and toss with dressing-you probably won’t use all of it.
Slice tuna and serve over salad.