The biggest challenge since starting the low-FODMAP diet over a year ago has been avoiding extremely commonplace ingredients that are high in FODMAPs, found in and on seemingly everything. We’re talking garlic and onions, not to mention gluten and sugar, to name a few. The most frustrating part? They’re so matter-of-fact that many people don’t even find them worth mentioning, particularly in a restaurant setting, and they’re so ubiquitous on nutrition labels that I don’t even bother buying anything other than fresh vegetables, fruits, and protein (which is the paleo diet, anyway).
One such ingredient is soy sauce. The base for a sweet-and-savory teriyaki sauce or the perfect pairing to freshly-sliced yellowtail nigiri (drool), soy sauce adds so much flavor to any dish, especially for a single ingredient. Of course, it isn’t gluten-free, and while there is a gluten-free version of soy sauce (see: Tamari), soy itself is a debated ingredient for those with sensitive stomachs. Luckily, there’s a heaven-sent condiment that will satisfy any soy-sauce craving, and it runs the gamut for all the sensitivities (unless you’re also allergic to coconut, in which case, I am so sorry): the gluten-free, soy-free, non-GMO, vegan, 100% organic, and MSG-free Coconut Aminos, and it’s the star of this ultra-easy ahi tuna dish.
Low-FODMAP “Teriyaki” Glazed Ahi Tuna & Veggies
Yes, I’m very Asian and use old newspapers when I cook. But hey–it makes for a super easy clean-up.
This recipe is basic AF, as in, you could totally add other ingredients to create more complex flavors in your glaze (rice vinegar, ginger, red pepper flakes, etc.). This is just what I do when I want to make a simple, quick dinner with essentially three main ingredients.
P.S. Unfortunately, I don’t have exact measurements for the ingredients. I usually eyeball it and taste as I go.
- ahi tuna steaks
- salt + pepper
- coconut aminos
- organic raw honey
- sesame seeds (optional)
- cooking fat (I used ghee, but EVOO, butter, etc. would work equally well)
Disclaimer: Honey is often listed as high in FODMAPS, and coconut products can be tricky, but again, everyone’s diet is individualized. I tolerate both well.
- Season your tuna with salt and pepper, and set aside.
- In a large bowl, use equal parts coconut aminos and honey. Whisk vigorously to blend the ingredients together. Add sesame seeds.
- Heat a large pan over medium-high heat. Melt cooking fat and place tuna onto the pan. Tip: If you don’t hear sizzling sounds, you aren’t doing it right.
- Cook for around 1 1/2-2 minutes.
- Turn each steak over, and then slowly pour in the glaze.
My favorite part: flooding the tuna with the coconut aminos + honey glaze.
- Lower the heat and let the glaze simmer and tuna cook for another 2-3 minutes*. Use a spoon to baste the glaze over the tuna repeatedly.
- *For a medium cook. You can certainly cook it for less if you want the steak on the rarer side. If you choose to do so, I would recommend removing the tuna and letting the glaze cook for longer.
- Side note: the glaze usually thickens for me, but I think I overcrowded the pan. So, don’t overcrowd your pan. And maybe don’t use too much glaze, like I did. (I was a little heavy-handed.)
- Remove the fish and plate, served with warm rice and your choice of cooked veggies.
This dish is brother-approved.
// ruth kim