Sauté lettuce for unusual side dish
The secret to stir-frying lettuce is to make sure your wok or skillet is very hot and to cook the lettuce only seconds so that it remains crisp and colorful. (Photo by Charles Osgood)
The secret to stir-frying lettuce is to make sure your wok or skillet is very hot and to cook the lettuce only seconds so that it remains crisp and colorful.
The rich red-brown glaze of teriyaki dish is a perfect addition. Thick, meaty tuna absorbs the deep flavors of this Japanese favorite in just 15 minutes, making teriyaki tuna a quick and easy supper dish. Tuna can vary considerably among its many species. Yellow fin works well in this recipe.
A bed of fluffy rice completes the meal. Serve the tuna on the rice and pour the pan juices from the tuna over both. Use quick cooking or leftover rice instead of the 10-minute rice recipe below. Instead of chopping fresh ginger, place in a garlic press and squeeze out the ginger juice.
3 tablespoons low-sodium teriyaki sauce
1/2-inch piece fresh ginger, peeled and chopped (2 tsps)
3/4 pound fresh yellow fin tuna
4 cups washed, ready-to-eat romaine lettuce
1/2 teaspoon salt
1/2 teaspoon sugar
2 teaspoons canola oil
Salt and freshly ground black pepper
Place teriyaki sauce and ginger in a self-seal plastic bag. Rinse tuna and marinate in the sauce 10 minutes, turning once.
Heat oil in a wok or skillet over high heat. When oil is smoking, add lettuce. Stir-fry about 10 seconds. Add salt and sugar and continue to stir-fry about 10 seconds. Quickly transfer to two dinner plates.
Drain tuna, reserving marinade. Brown tuna for two minutes in the wok used for the lettuce. Turn and brown other side for two minutes. Lower heat and cook another 1 minute, add marinade and cook 1 minute for rare. Cook tuna 4 minutes for medium.
Divide tuna into two portions and serve over rice with the lettuce. Spoon remaining sauce on top. Add salt and pepper to taste.
Use a plastic bag to marinate tuna for quick clean-up. Substitute 1/2 teaspoon ground ginger instead of fresh. Try small skillet to cook tuna. The sauce will dry out in a large pan. Cook rice like pasta in a lot of boiling water takes only 10 minutes and it comes out fluffy every time.
Per serving: 264 calories (22 percent from fat), 6.4 g fat (0.8 g saturated, 3.1 g monounsaturated), 78 mg cholesterol, 42.0 g protein, 7.3 g carbohydrates, 2.0 g fiber, 970 mg sodium.
Visit The Miami Herald at http://www.herald.com/
Distributed by McClatchy-Tribune Information Services.