Notes: In Japanese, "kushi" means skewer and "yaki" means grill. Unless your grill comes with skewers, you'll need 16 8-inch wooden skewers for this recipe. If you're using an infusion grill, pour the leftover marinade into the infusion cup for more intense flavor. This is delicious on a bed of "sticky" rice, made using 2 cups water for every 1 1/2 cups medium-grain white rice.

Tuna Kushiyaki
Prep and cook time: 40 minutes, plus at least 20 minutes marinating time

Notes: In Japanese, "kushi" means skewer and "yaki" means grill. Unless your grill comes with skewers, you'll need 16 8-inch wooden skewers for this recipe. If you're using an infusion grill, pour the leftover marinade into the infusion cup for more intense flavor. This is delicious on a bed of "sticky" rice, made using 2 cups water for every 1 1/2 cups medium-grain white rice.

Makes: 4 servings

• 2 tablespoons low-sodium soy sauce
  
• 1 tablespoon frozen orange juice concentrate, thawed
  
• 1 tablespoon orange marmalade
  
• 1 teaspoon grated fresh ginger
  
• 1 1/4 pounds tuna steaks
  
• 2 medium navel oranges
  
• 1/4 pound sugar pea pods (optional)
  
• Hot, cooked rice

1. Preheat grill to medium-high or 350 to 400 degrees.

2. In a small bowl with a fork, mix soy sauce, orange juice concentrate, marmalade, and ginger. Pour into a 1-gallon heavy resealable plastic food bag.

3. Cut tuna into 1-inch squares, then place in bag with marinade. Turn pieces to coat with marinade, then squeeze air from bag and seal. Refrigerate for 20 minutes or up to 1 hour.

4. Cut oranges into quarters (do not peel), then cut those quarters in half. Set aside. Remove strings from pea pods, if using.

5. Remove fish from marinade; discard marinade unless using an infusion grill (see Notes). Thread fish, orange pieces (first through flesh, then through peel), and pea pods onto two parallel bamboo skewers, leaving about 1/4 inch of space between foods. Spray each skewer with cooking spray.

6. For a two-sided contact grill, cook 4 to 5 minutes for medium, until tuna is tender, evenly opaque, and no longer translucent in the center (a thermometer inserted in center of thickest part reads 135 to 140 degrees). For all other grills, cook 8 to 10 minutes for medium, turning skewers halfway through the cooking time. Serve with rice, Orange Teriyaki Sauce, and Japanese Cucumber Salad.

Per serving: 261 cal., 25% (63 cal.) from fat; 34 g protein; 7 g fat (1.8 g sat.); 14 g carbo (1.7 g fiber); 356 mg sodium; 54 mg chol.

Orange Teriyaki Sauce
Prep and cook time: About 10 minutes

Notes: This sauce will keep in your refrigerator for 3 weeks and may be frozen up to 1 month.

Makes: 1 cup, enough for 2 recipes Tuna Kushiyaki

• 1/3 cup low-sodium soy sauce
  
• 1/4 cup frozen orange juice concentrate, thawed
  
• 1/4 cup orange marmalade
  
• 2 tablespoons granulated sugar
  
• 1 to 2 teaspoons finely grated fresh ginger
  
• 1/2 to 1 teaspoon prepared wasabi mustard or other hot mustard or hot sauce (optional)
  
• 2 teaspoons cornstarch

1. In a small saucepan using a wire whisk, mix soy sauce, orange juice concentrate, marmalade, sugar, ginger, and mustard, if using, until sugar dissolves.

2. Place pan over medium heat and cook, whisking occasionally, until sauce begins to boil, about 5 minutes.

3. Meanwhile, in a small bowl, whisk cornstarch with 2 tablespoons cold water. When sauce boils, whisk in cornstarch mixture. Return to boil, whisking constantly until lightly thickened (about 1 minute).

4. Cover and set aside until ready to serve. If sauce becomes too cool, warm in pan over low heat. If it becomes too thick during reheating, add a few teaspoons of water.

Per serving: 60 cal., 0.1% (0.1 cal.) from fat; 0.8 g protein; 0.0 g fat (0 g sat.); 15 g carbo (0.1 g fiber); 396 mg sodium; 0 mg chol.

Japanese Cucumber Salad
Prep and cook time: About 10 minutes

Notes: This salad can be made up to 1 day ahead and refrigerated airtight. Daikon, or Japanese radish, is large, white, and carrot shaped. It has a mild, slightly juicy, sweet taste and crispy texture. For the freshest daikon, choose very firm radishes that have a smooth, almost luminous skin. Daikon will keep up to 1 week in your refrigerator if it is thoroughly dry and stored in an airtight bag.

Makes: 4 servings

• 2 cups thinly sliced hothouse cucumber
  
• 1 cup shredded carrot
  
• 1/2 cup shredded daikon radish or thinly sliced red radish
  
• 1/2 cup thinly sliced green onion
  
• 1/4 cup seasoned rice vinegar
  
• 3 tablespoons sugar
  
• 1/2 teaspoon light salt

1. In a medium bowl, combine cucumber, carrot, radish, and green onion.

2. In a small bowl, using a fork or small wire whisk, mix vinegar, granulated sugar, and salt until sugar is dissolved.

3. Add vinegar mixture to cucumber mixture and combine. Refrigerate, covered, until ready to serve.

Per serving: 81 cal., 1.5% (1.3 cal.) from fat; 0.8 g protein; 0.1 g fat (0 g sat.); 20 g carbo (1.7 g fiber); 393 mg sodium; 0 mg chol.