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Seared Tuna Steak Sandwiches With Edamame

A delicious (and easy-to-make) high-protein meal

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Ingredients

  • 1 tbsp mustard
  • 1 tbsp white wine
  • 1 tsp low-sodium soy sauce
  • 1 tsp honey
  • 1/2 tbsp canola or vegetable oil
  • 1/2 lb raw tuna, such as yellowfin, cut into two steaks
  • 1 1/2 tsp kosher salt
  • 1/2 tsp ground black pepper
  • 1/2 tbsp sesame seeds
  • 2 cups frozen edamame in pods
  • 2 ciabatta rolls
  • 1 cup arugula

 

How to Make It
1.) Mix the mustard sauce: In a small bowl, whisk together the mustard, white wine, soy sauce, and honey; set aside.

2.) In a large skillet, heat the oil over medium-high heat until hot but not smoking. Season the tuna with 1/2 tsp of the salt and pepper, then sprinkle with the sesame seeds; add the tuna to the skillet. Cook until lightly browned on both sides but still rare in the middle, about 2 minutes per side. 3.) Prepare the edamame: Fill a medium pot with water and bring to a boil; add the edamame pods. Cook until the beans are tender and warm, about 3 to 4 minutes; drain and sprinkle the pods with the remaining tsp of salt. 4.) Slice the rolls and scoop out a bit of breading from the insides. Place one tuna steak on the bottom portion of each roll. Top with arugula and mustard sauce and serve with a side of edamame.

Nutritional Breakdown
Per serving
Calories: 505
Protein: 55 g
Carbs: 36 g
Fat: 16 g
Fiber: 12 g

Saute Smarter
You can easily sear a piece of meat or fish without a lot of extra fat in the pan. One tbsp is usually plenty. Opt for plant fats over animal fats (such as canola oil instead of butter). They'll stick around longer in the pan without burning—and the heat won't damage the oil's other nutrients.

 

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