Baked tuna with teriyaki-style glaze, only soy-free and low sodium!
We are super-lucky in San Diego to have neighbors who fish. One common fish here is yellowtail, which is a type of amberjack not exactly a tuna, although they are often confused with them as they cook up very similarly). I’ve been cooking it with a variety of preparations: grilled with olive oil, turned into high-end tuna salad, and Provence-inspired burgers.
I wanted to see what options I could come up with for baked tuna (or yellowtail) with an Asian flair without using soy. Coconut aminos are a lower-sodium option than tamari, soy sauce, or Bragg’s liquid aminos, and they are soy-free. I have given up soy altogether because it is a potent migraine trigger. Coconut aminos are fermented, so I had to test them for myself for the migraine diet. In the small amounts I use they don’t bother me, but you’ll need to test them yourself, so I have not labelled this recipe migraine-friendly.
Tuna is a fatty, cold-water fish high in Omega-3 fatty acids. Some healthcare practitioners recommend limiting tuna because of the possibility of high mercury content, while recommending fish overall as a healthy food. I rotate the types of fish we eat to reduce that risk. Since you will not be as likely to find yellowtail in your store, you can use this recipe to bake fresh tuna or salmon. If buying wild-caught frozen fish, allow it to thaw overnight in the refrigerator. That is gently on the fish, providing a better texture when cooked.
low-sodium, celiac, gluten-free, reduced-sugar diets
vegan, migraine, low-tyramine or vegetarian diets
Baked tuna with teriyaki glaze | Soy-free
- 16 ounces tuna fresh, yellowtail, or you can use salmon if you prefer
- 1/4 cup rice wine vinegar
- 2 tbsp maple syrup
- 1 tbsp coconut aminos
- 1/2 tbsp ginger (fresh) grated
- 1 clove garlic large, minced or pressed
- Mix the marinade ingredients together. Marinate fish for 30 minutes or longer.
- Preheat oven to 350F/180C/gas mark 4.
- Spray or oil an oven-safe dish. Bake fish for 15 minutes, then check for doneness. Fish can be a little pink in the center, as tuna is fine served rare. Carry-over cooking will continue once you remove it from the oven, so don't overcook it.
- Serve with additional coconut aminos and ginger if you like.