Spice up fresh tuna with wasabi

KNIGHT RIDDER NEWSPAPERS
Spicy wasabi sauce gives pan-seared fresh tuna an Asian flavor. Fresh corn and ginger tossed with broccoli complete this Pacific Rim dinner.
Wasabi is the Japanese version of horseradish. It's an Asian root vegetable that is sold in paste and powdered form. The powdered form is mixed with water to form a thick paste. The green wasabi served with sushi is usually white wasabi powder that is generally mixed with colorants and mustard. Fresh wasabi root can be found in some Asian stores.
To save cleanup and time, make the tuna first, spread the sauce on top and remove from the skillet. Then make the corn and broccoli in the same skillet.
Fresh ginger adds an aromatic and refreshing flavor to the vegetables. The easiest way to peel knobby fresh ginger is to scrape the skin away with the edge of a teaspoon.
HELPFUL HINTS
Prepared horseradish can be used instead of wasabi powder.
A quick way to chop ginger is to press it through a large-holed garlic press.
A simple way to cut the corn slices is to make a cut partly into the cob and break the slice away by hand.
COUNTDOWN
Make tuna and sauce.
Make corn and broccoli.
WASABI TUNA
2 tablespoons low-fat vinaigrette dressing
2 teaspoons wasabi powder
1 teaspoon canola oil
3/4 pound fresh tuna
Salt and freshly ground pepper
Mix the vinaigrette with the wasabi; set aside.
Heat oil in a large nonstick skillet on medium-high. Sear the tuna 2 minutes for a 11/2-inch thick tuna steak. Turn and sear the other side 2 minutes. Salt and pepper the cooked sides. Remove skillet from heat and transfer tuna to a plate. Spread the wasabi sauce over the tuna. Cover with another plate or foil to keep warm while you cook the vegetables. Makes 2 servings.
Per serving: 236 calories (24 percent from fat), 6.2 g fat ( 0.9 g saturated, 1.9 g monounsaturated), 78 mg cholesterol, 40 g protein, 2.1 g carbohydrates, 0.5 g fiber, 198 mg sodium.
PAN-ROASTED GINGER CORN AND BROCCOLI
2 ears corn on the cob (about 1 pound)
2 teaspoons canola oil
1 tablespoon chopped fresh ginger or 2 teaspoons ground ginger
1/4 pound broccoli florets (about 1 1/2 cups)
1 medium red bell pepper, sliced (about 1 cup)
Salt and freshly ground pepper
Husk the corn and remove the silky threads. Cut the corn through the cob into 1-inch slices. Heat the oil in the skillet used for the tuna over medium-high heat. Add the ginger, corn, broccoli and red pepper. Toss to coat the vegetables with the oil and cover with a lid. Cook 5 minutes, turn vegetables over and cook, covered, 5 more minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 211 calories (24 percent from fat), 5.6 g fat (0.8 g saturated, 3.6 g monounsaturated), 0 cholesterol, 7.2 g protein, 40.8 g carbohydrates, 7.4 g fiber, 28 mg sodium.