MAIN DISH

SESAME-ENCRUSTED TUNA MEDALLIONS

Cook fresh seafood within 24 hours of purchase. If your fishmonger does not have medallions (they look like filet-mignon steak), substitute tuna steaks. If you prefer tuna medium-rare or rare, buy high-grade fish.

Start to finish: 5 minutes prep, 20 minutes to marinate, 10 minutes to cook.

• ½ cup reduced-sodium soy sauce

• 2 ½ tablespoons fresh lemon juice

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• 1 teaspoon toasted (Asian) sesame oil

• 1 teaspoon bottled ginger

• 1 pound tuna medallions (see note above)

• 2 teaspoons peanut oil

• ½ cup sesame seeds

• 1 teaspoon cornstarch

In a large zipper-top bag, combine soy sauce, lemon juice, onion and garlic powders, sesame oil and ginger. Close the bag and shake to combine. (Squeeze the bag to break up the ginger if necessary.) Add tuna, reseal bag, turn to coat and refrigerate for about 20 minutes.

Heat peanut oil on medium-low in a 12-inch, nonstick skillet. Meanwhile, place sesame seeds on a plate. Remove tuna from bag, reserving marinade. One at a time, coat tuna pieces in sesame seeds on all sides, pressing the seeds into the fish so they'll stick.

Place the medallions in the heated skillet. Sear about 1 ½ minutes on each side for medium-rare (or according to preference).

While tuna cooks, pour marinade into a small saucepan and bring to a full boil over high heat. Lower heat to medium and whisk in cornstarch. Cook, stirring constantly, until sauce thickens, 3 to 4 minutes. Drizzle sauce over tuna and serve. Makes 4 servings.

Per serving: 322 calories (57 percent from fat), 20 g fat (4 g saturated), 43 mg cholesterol, 31 g protein, 5 g carbohydrates, 2 g dietary fiber, 1,854 mg sodium.

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