Seared Tuna with Green Beans, Lemon and Wasabi

By Dr_Mom

This dish isn't a makeover, per se. But there are so many beloved— and believe it or not, unhealthy—seared tuna dishes out there in the restaurant world that I thought I should offer at least one healthy version. The tuna is never the problem. Tuna is rich in nutrients, low in fat, delicious, and just a good bet all around. It's the stuff that's put on top that's the problem—anything from seared foie gras to deep-fried tempura crispies. Sure, it tastes great, but those additions turn a healthful dish into an artery-clogging one.
(comments by Chef)

Ingredients

• 4 sushi-grade tuna steaks (3 ounces each)
• Salt and freshly ground black pepper
• Nonstick cooking spray
• 12 ounces haricots verts or slim green beans, trimmed
• Juice and grated zest of 1 lemon
• 1 garlic clove, minced
• 2 tablespoons wasabi paste
• 4 scallions (white and green parts), sliced thin on the diagonal
• 3 tablespoons black sesame seeds

Details

Servings 4
Preparation time 10mins
Cooking time 15mins
Adapted from enjoywithjoy.files.wordpress.com

Preparation

Step 1

Bring a large pot of salted water to a boil. Preheat a grill or grill pan over high heat.

Season the tuna steaks with salt and pepper to taste, and spray them 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 allow it to rest, uncovered, for 5 minutes.

Meanwhile, cook the haricots verts in the boiling water until they are just tender, about 3 minutes; drain.

In a medium bowl, whisk together the lemon juice and zest, garlic, and wasabi paste. Add the haricots verts, scallions, and sesame seeds. Toss to coat, adding salt and pepper to taste.

Thinly slice the tuna. Fan each portion onto each of 4 plates. Pile a mound of dressed haricots verts on top of the tuna, and serve.

Per serving: 400.0 calories, 210.0 calories from fat, 23.0g total fat, 3.5g saturated fat, 0.0mg cholesterol, 80.0mg sodium, 41.0g total carbs, 17.0g dietary fiber, 5.0g sugars, 16.0g protein