Grilled or Pan-Cooked Albacore With Soy/Mirin Marinade

If you’re concerned about which fish are environmentally safe to eat, you can’t do better than consulting the Web sites of the Monterey Bay Aquarium or the Environmental Defense Fund for their handy pocket guides for buying seafood (or choosing it in a restaurant). You won’t break the bank buying fresh fish, but there can be a better selection of moderately priced varieties in the freezer department. Among my findings were albacore steaks, one of the few types of tuna that we can still enjoy with a clear conscience, and a great fish if you’re trying to eat more omega-3s. This is a sweet/savory marinade that I also use for tofu. If you are concerned about the quantity of soy sauce, know that most of it stays behind in the bowl when you cook the fish. If you are using frozen albacore steaks, wait until they are partly thawed before marinating.

Ingredients

• ¼ cup low-sodium soy sauce
• 2 tablespoons mirin (sweet Japanese rice wine)
• 1 tablespoon seasoned rice vinegar
• 1 tablespoon minced or grated fresh ginger
• 1 teaspoon sugar
• 1 tablespoon plus 1 teaspoon dark sesame oil
• 1 ½ pounds albacore steaks

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    250 calories; 5 grams fat; 0 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 2 grams polyunsaturated fat; 2 grams carbohydrates; 0 grams dietary fiber; 1 gram sugars; 43 grams protein; 66 milligrams cholesterol; 650 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings.

Preparation

1. Combine the soy sauce, mirin, vinegar, ginger and sugar in a bowl and whisk together well. Whisk in the sesame oil.
2. Place the albacore steaks in a large bowl or baking dish and toss with the marinade. Cover the bowl, or transfer the fish and marinade to a large zip-top bag and refrigerate for 1 to 2 hours, or longer.
3. Prepare a hot grill, or heat a heavy cast-iron or nonstick skillet over medium-high heat. Remove the fish from the marinade. Cook the steaks for 2 to 4 minutes on each side, depending on how well done you like the fish to be. Serve hot.