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Japanese-style tataki is easy and nutritious By Linda Gassenheimer
JewishWorldReview.com | (MCT)
The sushi craze in America has led to a wider interest in Japanese flavors. Tataki, beef or fish that has been seared, thinly sliced, chilled and served with a dipping sauce, is a recent addition to menu. A traditional tataki accompaniment is grated daikon (white radish).
In Japan, rice is often cooked along with vegetables. Any type of seasonal vegetables can be used. This pilaf calls for short-grain rice. These full, almost round grains of rice have a higher starch content than long-grain rice and are moister when cooked, causing the grains to stick together. Long-grain rice can be used for this recipe. The texture will be different but still delicious.
Japanese and Chinese rice vinegar is made from fermented rice and is milder than most western vinegars. If substituting white vinegar, add a few drops of water to soften the strength.
Every weekday JewishWorldReview.com publishes what many in the media and Washington consider "must-reading". HUNDREDS of columnists and cartoonists regularly appear. Sign up for the daily update. It's free. Just click here. This meal contains 567 calories per serving with 25 percent of calories from fat.
Wine suggestion: A delicate white wine like Muscadet goes well with sushi. Or try something nifty and new: cold sake.
SHOPPING LIST
To buy: 2 6-ounce tuna steaks, 1 small jar 5 spice powder, 1 small package short-grain white rice, 1 small bottle sesame oil, 1 tablespoon rice vinegar, 1 small bottle low-sodium soy sauce, 1 small daikon radish (or 1 bunch red radish), and 1 small package frozen green peas.
Staples: Fat-free, low-salt broth, minced garlic, salt and black peppercorns
—Cracked pepper and 5 spice powder can be bought in the spice section of the supermarket.
—Sear tuna and let cool slightly.
FIVE SPICE TUNA TATAKI
Mix soy sauce, sesame oil, garlic, water and 5-spice powder together. Serve sliced tuna on individual dinner plates and spoon sauce on top. Serve daikon radish on the side. Makes 2 servings.
Per serving: 326 calories (43 percent from fat), 15.4 g fat (2.4 g saturated, 5.6 g monounsaturated), 78 mg cholesterol, 41.2 g protein, 3.8 g carbohydrates, 0.8 g fiber, 605 mg sodium.
Per serving: 241 calories (2 percent from fat), 0.6 g fat (0.1 g saturated, 0.1 g monounsaturated), no cholesterol, 9.4 g protein, 48.7 g carbohydrates, 3.7 g fiber, 901 mg sodium.
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Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Flavors of the Florida Keys" and "Mix 'n Match Meals in Minutes for People with Diabetes."
© 2012, Linda Gassenheimer. Distributed by MCT Information Services
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