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Seared Tuna With Beans & Wasabi

Make this restaurant favorite lean and healthy with a little help from Rocco DiSpirito, celeb chef and author of the new cookbook Now Eat This
Seared Tuna With Beans & Wasabi

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Ingredients

  • 4 sushi-grade tuna steaks (3 oz each)
  • Salt and pepper
  • Nonstick cooking spray
  • 12 oz fresh green beans trimmed
  • 1 lemon
  • 1 garlic clove, minced
  • 2 tbsp wasabi paste
  • 4 scallions (white and green parts), sliced thin on the diagonal
  • 3 tbsp black sesame seeds

 

How to Make It
1.) Bring a large pot of salt water to a boil. Preheat a grill or grill pan over high heat.

2.) Season the tuna steaks with salt and pepper to taste, then spray lightly with cooking spray. When the grill is hot, add the tuna and cook for 1 1/2 minutes per side for medium-rare. Transfer the tuna to a platter and let stand, uncovered, for five minutes.

3.) Meanwhile, cook the green beans in the boiling water until just tender, about three minutes; drain.

4.) Squeeze lemon juice into a medium-size bowl, add a bit of zest, and whisk together with garlic and wasabi. Add the green beans, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.

5.) Thinly slice the tuna. Fan each portion onto each of the four plates. Pile a mound of dressed green beans on top of the tuna.

Nutritional Breakdown
Per serving
Calories: 166
Protein: 23 g
Carbs: 11 g
Fat: 3.8 g
Fiber: 5 g
Serves 4

Added Tips
— Tuna is always good for you—but restaurants top it with everything from foie gras to deep-fried tempura crispies, piling on the fat and calories, says DiSpirito. Green beans and wasabi taste just as good and make the dish much leaner and healthier.

— You can save 424 calories by cooking this dish yourself instead of ordering out.

 

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