This panko-and-sesame crusted seared tuna on a bed of arugula and spinach, all topped with a wasabi butter sauce, takes Japanese food to whole new level! Please welcome guest post and my dear friend, Heather K Jones.
Hey there, I’m Heather K. Jones. I’m a registered dietitian, the nutrition consultant for Skinnytaste, and the founder of Smaller Size Bigger Life an online weight loss program for women. Starting August 1st, I’m offering a totally FREE 3-week Smaller Size Bigger Life Summer Session! If you struggle with emotional eating, overeating, food or body image issues of any sort, you really don’t want to miss this free program. (Click HERE to sign up for the free Summer Session.)
And if you love sushi, you really don’t want to miss this Seared Tuna Salad with Wasabi Butter Sauce recipe!
While visiting my sisters in Seattle last month they insisted we go to their new favorite sushi place, Sansei Seafood Restaurant & Sushi Bar. After one bite of their signature dish, Panko-Crusted Fresh Tuna Sashimi (tuna wrapped with arugula and spinach, panko crusted and flash fried, served with a soy wasabi butter sauce) I just knew I had to create a lighter version for Skinnytaste.
The sauce, made with soy, wasabi, shallots, white wine, milk and butter is addictively delicious. Seriously, I could eat this every single day. This salad is also perfect for outdoor alfresco dining on a warm summer night. Enjoy.
Seared Tuna Salad with Wasabi Butter Sauce
This panko-and-sesame crusted seared tuna on a bed of arugula and spinach, all topped with a wasabi butter sauce, takes Japanese food to whole new level!
- ½ cup panko bread crumbs (or gluten free panko)
- 3 tablespoons black and white sesame seeds
- 4 (5-ounce) raw ahi or yellowfin tuna steaks (I used Trader Joes frozen ahi tuna steaks)
- ½ teaspoon kosher salt
- Freshly ground black pepper
- Canola oil or cooking spray
- 2 tablespoons reduced sodium or gluten-free soy sauce
- 1 teaspoon prepared wasabi paste
- 2 teaspoons minced shallots
- ¼ cup white wine (I used Sauvignon Blanc)
- 2 tablespoons whole milk
- 2 tablespoon unsalted butter
- 4 cups fresh baby arugula
- 4 cups fresh baby spinach
- Sliced radish, for garnish (optional)
- Sliced cucumber, for garnish (optional)
- Mix panko and sesame seeds on a large plate or shallow bowl.
- Season tuna with salt and pepper, to taste. Gently press both sides of each tuna steak into the crumb mixture.
- Heat a large skillet over medium-high heat and spray with oil.
- Add 2 steaks, spray each with oil and allow them to cook 2-3 minutes, or until the outer edge becomes opaque. Flip each steak, spray second side with oil and cook an additional 2 minutes, or until the outer edge is opaque. Repeat with remaining 2 steaks.
- Set all 4 steaks on a cutting board and allow them to rest and cool.
- Meanwhile, in a small bowl, combine soy sauce and wasabi paste. Set aside.
- In a small skillet over medium-low heat, add shallots and wine. Simmer until reduced by half, 2-3 minutes. Add the milk and whisk constantly until the sauce no longer looks separated and has slightly thickened (about 1 minute).
- Remove from heat and whisk in soy and wasabi paste mixture. Add butter and whisk to combine.
- To serve: Distribute arugula and spinach evenly among 4 shallow bowls. Thinly slice the tuna and top each bed of lettuce with 1 tuna steak. Drizzle each with about 1 ½ tablespoons of sauce. Serve immediately.
Yield: 4 servings, Serving Size: 1 tuna steak with spinach and arugula
- Amount Per Serving:
- Smart Points: 8
- Points +: 8
- Calories: 311
- Total Fat: 11g
- Saturated Fat: 4.5g
- Cholesterol: 80mg
- Sodium: 552mg
- Carbohydrates: 12g
- Fiber: 2.5g
- Sugar: 2g
- Protein: 37g
~ Albert Einstein