Pepper-Crusted Tuna Steak with Teriyaki Sauce and Wasabi Smashed Potatoes - PCOS-Friendly Recipe
This Pepper-Crusted Tuna Steak with Teriyaki Sauce and Wasabi Smashed Potatoes is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 russet potatoes, cubed
- 1 tablespoon wasabi*
- 1/4 cup soy milk
- Pinch sea salt and freshly ground black pepper
- *Cook's Note: Use less if sensitive or prefer less heat
Instructions
- To make the wasabi smashed potatoes: Boil the potatoes in salt water until fork tender, about 10 to 15 minutes. Drain and place in a big bowl. Add the wasabi, soy milk, salt, and pepper and smash together. Don't over-mash. To make the teriyaki sauce: Heat a saucepan on medium, add the mirin, tamari, honey, sesame oil, garlic, and ginger, bring to a boil. Reduce the heat to low and simmer for 5 minutes. Strain the sauce to remove the garlic and ginger. To make the pepper-crusted tuna steak: Coat the tuna steaks evenly on all sides with freshly-ground black pepper. In a frying pan, heat the canola oil on high heat until smoking. Place the tuna steaks in the frying pan and baste with the teriyaki sauce. For medium-rare steak: cook for 1 minute, flip and cook for another minute. Slice the tuna against the grain to sever the muscle, making tuna even more tender. Serve with a generous scoop of wasabi smashed potatoes. Drizzle the teriyaki sauce over both.
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Frequently Asked Questions
Yes, this Pepper-Crusted Tuna Steak with Teriyaki Sauce and Wasabi Smashed Potatoes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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