Nonetheless, I took the plunge last week and picked up a big tuna steak (that I cut in two) and 2 HUGE sea scallops. I was bound and determined to prepare a healthy seafood meal that reminded me of a fancy dinner we had in Hawaii while overlooking the setting sun on the Pacific Ocean. After lots of searching online to make sure I felt confident enough to cook the tuna without ruining it, I came across a great recipe for balsamic-glazed tuna on CookingLight.com.
The glaze was a touch on the sweet side and I think the next time I make it, I will cut out 1 tsp of brown sugar. While only making 2 tuna steaks, I did make the full amount of glaze because the reviews on the website said that 1 tbsp of glaze wasn't enough per serving. This recipe calls to grill the tuna but I seared it alongside the 2 scallops on a griddle that attachs to our gas grill's side burner and cooked them for 4-6 minutes per side (4min for my med-rare and 6min for Kyle's medium) over low heat. I cooked the scallops for 5 minutes per side - they were about 1 1/2" thick before cooking.
I paired the tuna and scallops with brown rice that I cooked in chicken broth and garlic powder and a vegetable salad that Kyle came up with and prepared all on his own - see below. (I was SO proud of him!) The vegetable salad was a wonderful and light addition to the meal and we will definitely make it again.
- Cooking spray
- 1 1/4 teaspoons coarsely ground black pepper
- 1/4 teaspoon salt
- 4 (6-ounce) tuna steaks (about 3/4 inch thick)
- 1/4 cup fat-free, less-sodium chicken broth
- 1 tablespoon balsamic vinegar
- 4 teaspoons dark brown sugar
- 1 tablespoon low-sodium soy sauce
- 1/2 teaspoon cornstarch
- 1/4 cup diagonally sliced green onions
- sesame seeds (the recipe didn't call for these but I pressed them into the tuna before searing)
Meanwhile, combine broth, vinegar, sugar, soy sauce, and cornstarch in a small saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon glaze over fish; top with green onions.
Prep time: 5 minutes
Cook time: 10 minutes (including rice)
Serving size: 1 steak and 1 tablespoon glaze
CALORIES 266 (29% from fat); FAT 8.5g (sat 2.2g,mono 2.3g,poly 2.9g); PROTEIN 40.3g; CHOLESTEROL 65mg; CALCIUM 11mg; SODIUM 366mg; FIBER 0.3g; IRON 2.2mg; CARBOHYDRATE 4.6g
Source: Marianne Marinelli , Cooking Light, JANUARY 1999
- 1 1/2 medium tomatoes, diced
- 1 cucumber, diced
- 1/2 medium red onion, diced
- 1 clove garlic, minced
- 8 oz fresh mozzarella, diced
- 1/4 cup olive oil
- 3 tbsp balsamic vinegar
- salt and pepper to taste
Prep time: 10 minutes
Cook time: none