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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish, and make sure the mustard and tortillas you use are gluten-free.

 

"Man is what he eats." -Ludwig Feuerbach

The refrigerator light goes on...

There are a lot of options on this recipe. You don't have to make the wasabi cole slaw if it's too spicy for you - use some plain thinly sliced bok choy or Chinese cabbage instead. Sprouts - either mung bean sprouts or alfalfa sprouts - are another option in place of the slaw. If yellow peppers aren't available, red, orange, or green peppers will work too.

 

 

Seared Tuna Tacos



Servings = 4 | Serving size =4 ounces tuna with toppings (3 tacos)

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

This recipe also requires making Wasabi Slaw

Once cooked, the tuna keeps well for later assembly into tacos. Note that active cooking time does not include cooling or chilling time.

2 tsp Chinese or Dijon mustard
2 tsp reduced sodium soy sauce or gluten-free tamari sauce
4 tsp sesame oil
16 ounces tuna steak (cut about 1 1/2 inches thick)
4 cups Wasabi Slaw
12 soft corn tortillas
1 small yellow bell pepper (seeded and diced)
4 tsp white or black sesame seeds

Wasabi Slaw recipe from Dr. Gourmet
Place the mustard and soy sauce in a bowl and whisk until smooth.

Place the tuna steak in the bowl and turn gently to coat with the mustard sauce.

Place a large skillet over high heat and add the sesame oil.

When the oil is hot, reduce the heat to medium high and add the tuna steak. Coat the top of the tuna with some of the remaining mustard sauce.

Cook for about 4 minutes and turn the tuna over. Coat the top with some of the remaining mustard sauce.

Continue to turn every two minutes to sear each side of the tuna. After each turn, coat with any of the remaining mustard sauce.

Remove from the heat and let cool. Slice thinly.

When ready to assemble, place the cole slaw in the bottom of the tacos.

Top with the sliced tuna.

Top with the diced pepper and the sesame seeds and serve.

Nutrition Facts

Serving size = 4 ounces tuna with toppings (3 tacos)

Servings = 4

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Amount Per Serving

Calories 434 Calories from Fat 181
  % Daily Value
Total Fat 20g 30%
    Saturated Fat 3g 12%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 55mg 18%
Sodium 385mg 15%
Total Carbohydrates 32g 11%
    Dietary Fiber 4g 17%
    Sugars 2g  
Protein 32g  
Vitamin A 75% Vitamin C 195%
Calcium 18% Iron 18%
Vitamin K 57 mcg Potassium 924 mg
Magnesium 134 mg