Teryaki Tuna Steaks and Squash : Healthy Dinners!

I’ve really been in the mood to experiment with making different kinds of healthy fish lately. I only really like very mild white fish. Even some white fish is too fishy and strong tasting for me, so I try to stick to things like tuna, mahi mahi, grouper, and sword fish. Even with those, I try to only buy them when they are vacuum sealed for freshness.

Too often when I’ve purchased even mild white fish that is not vacuum sealed, I find that it tastes fishy. In fact, foodies say that the only reason a fishy taste comes through on any type of fish is because it is too old. Fresh fish is definitely best, but we all know you can’t always get fresh fish, especially if you live inland or don’t live near a source of fresh water. This is where the vacuum sealing comes in handy, it limits the amount of oxygen the fish is exposed to and keeps that fishy taste at bay.

I’ve recently found a great store brand of tuna steaks that vacuum seals them. They’re ultra fresh and they taste great. Let’s talk about a meal idea using marinated tuna steaks and fresh squash, which is in season now. It’s very healthy and low in fat, has protein, tons of vitamins including beta carotene in the squash, and is satisfying for a cool fall day.

The first one is super easy. It’s teryaki marinated tuna steaks. Take your favorite premade teriyaki marinde, and pour it over the tuna steaks after pricking them lightly with a fork. I do this just 30-40 minutes before I cook them, and it works fine. Once marinated, put the tuna and leftover marinade in a frying pan and cook it through, with the teriyaki making a wonderful, tasty glaze. I even like to blacken mine a little on the outside, but i like my fish done pretty well, while some may find that too drying.

For the squash, you’re going to need a bit more time to prepare, so actually start with that first. I’ve used Golden Hubbard and Golden Acorn so far with this low fat recipe, and both are great. Bake the squash, halved, in the oven on 350 until soft. Once soft, take out and scoop out the squash part into a thick glass bowl as it will be hot. Add low fat butter and fat free or low fat sour cream to taste, with salt and pepper. I also added sauteed onion to mine, and mashed it all together. It’s almost like eating mashed potatoes, but healthier, and you have a wonderful, satisfying meal for the fall!