Sesame-teriyaki tuna steaks
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- Prep Time5 min
- Total Time13 min
- Makes2 servings
© Royalty-Free/Masterfile
Serve these full-flavoured fish steaks, which take less than 15 minutes to prepare, with rice or a noodle salad for a refreshing change from meat and potatoes.
Ingredients
1 tbsp teriyaki sauce, preferably light
1 tsp dark sesame oil
1 tsp honey
2 serving-size tuna steaks, or salmon or swordfish steaks, at least 3/4-in. thick
Instructions
To bake fish, preheat oven to 450F (230C). In a small bowl, stir teriyaki with oil and honey until blended. Place steaks in a lightly oiled baking dish just large enough to hold them. Brush both sides of fish, but not skin, with teriyaki mixture. Bake in centre of 450F (230C) oven, basting fish with any leftover teriyaki mixture or pan juices partway through, until a knifepoint inserted into centre of fish for 10 seconds feels warm, from 8 minutes for 3/4-inch- (2-cm-) thick steaks to 10 minutes for 1-inch- (2.5-cm-) thick steaks. Do not turn. If you like your tuna rare, you may want to reduce cooking time to 5 or 6 minutes.
Nutrition (per serving)
Calories 282, Protein 40.2g, Carbohydrates 4.3g, Fat 10.6g, Sodium 412mg.
Tip:
If broiling fish, preheat oven broiler. If barbecuing, lightly oil grill and preheat barbecue to high. After brushing both sides of fish with teriyaki mixture, place fish on a lightly oiled broiler pan or barbecue grill. Broil about 4 inches (10 cm) from broiler element or on barbecue grill with lid closed. During cooking, brush often with any leftover teriyaki mixture until fish is cooked through, from 2 to 3 minutes per side for rare tuna and from 4 to 5 minutes per side for salmon or swordfish.
