Kailan Tuna Teriyaki: A Delightful Fusion of Flavors
Kailan Tuna Teriyaki is a beautiful dish that combines the vibrant greens of kailan (also known as Chinese broccoli) with the rich, savory notes of tuna and teriyaki sauce, creating a flavorful harmony that is both satisfying and nutritious. This recipe not only highlights the natural flavors of the ingredients but also showcases a delightful cooking technique that retains the freshness of the kailan while enhancing the tuna’s flavor. Perfect for a quick lunch or a light dinner, this dish is sure to please your palate and impress your guests.
Ingredients
| Ingredient | Quantity |
|---|---|
| Kailan (Chinese broccoli) | 3 to 4 stalks |
| Teriyaki sauce | 1 tablespoon |
| Sago flour | 1 tablespoon |
| Sweet soy sauce (kecap manis) | A dash |
| Salt | To taste |
| Garlic (minced) | 1 clove |
| Tuna (cut into small cubes) | 100 grams |
| Cooking oil | A dash |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 250 kcal |
| Protein | 25 g |
| Carbohydrates | 20 g |
| Fat | 10 g |
| Fiber | 3 g |
| Sodium | 600 mg |
Instructions
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Prepare the Kailan: Begin by thoroughly washing the kailan, separating the stalks individually. This ensures that the greens are clean and ready for cooking.
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Blanch the Kailan: Bring a pot of water to a boil, adding a pinch of salt. Once the water is boiling, add the kailan to the pot. Cook briefly, just enough to retain its vibrant green color and nutritional value—around 1 to 2 minutes should suffice. Afterward, drain the kailan and set it aside to allow excess water to evaporate.
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Cook the Tuna: In a frying pan, heat a small amount of cooking oil over medium heat. Add the cubed tuna to the pan, cooking just until the color changes. This should take about 1 to 2 minutes; you don’t want to overcook the tuna, as it can become tough. Once cooked, remove the tuna from the pan and set aside.
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Sauté the Garlic: In the same pan with residual oil, add the minced garlic. Sauté until it becomes fragrant and slightly softened, being careful not to burn it.
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Combine Tuna and Sauce: Return the cooked tuna to the pan with the sautéed garlic. Pour in the teriyaki sauce, adding a dash of sweet soy sauce and a small amount of water. Stir everything together, allowing the mixture to simmer and bubble slightly. The goal is to heat the tuna through while coating it in the flavorful sauce. Note that additional salt is usually unnecessary, as both the teriyaki and soy sauces contain salt.
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Thicken the Sauce: In a small bowl, combine the sago flour with a bit of water, mixing until smooth. Gradually add this mixture into the simmering sauce, stirring continuously to avoid lumps. The sauce should thicken slightly; taste and adjust if necessary.
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Plate the Dish: Arrange the blanched kailan on a serving plate. Pour the savory tuna teriyaki sauce over the top, ensuring an even coating for each piece of kailan.
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Serve and Enjoy: Your Kailan Tuna Teriyaki is now ready to be served! This dish pairs wonderfully with steamed rice or can be enjoyed on its own as a nutritious meal.
Final Thoughts
Kailan Tuna Teriyaki is not only a quick and easy recipe to prepare, but it also brings together fresh ingredients in a way that celebrates their natural flavors. The combination of tender kailan, succulent tuna, and a rich teriyaki sauce creates a dish that is both satisfying and healthful. Enjoy this meal any day of the week, and feel free to experiment with other vegetables or proteins to make it your own!
Bon appétit!
