There are a lot of people in the world who don’t like seafood. As a kid, the only seafood I would eat was deep-fried and dipped in ketchup. Not exactly the healthiest meal in the world. Today, I have learned to appreciate the taste of well prepared seafood. That is the key with any food, but I think it is even more important when cooking fish. There is nothing worse than overcooked, dry fish. With the right eye for cooking and the right ingredients I truly believe anyone can enjoy fish.

There are two kinds of tuna in the world, in a can or a steak. Actually there are lots of different kinds of tuna it was just my attempt at humor. It seems that a lot more people like canned tuna than they do fresh tuna steaks. This is a shame. There is so much flavor gained from buying and cooking a fresh tuna steak. I love the sight of a deep red piece of tuna. I suggest giving the Starkist a rest for a little while and giving the other kind a try.

Tuna is like any meat, it can be prepared using any number of ingredients to meet anyone’s preferences. Tuna is a great source of protein and it is fairly lean. The only issue you need to keep in mind with tuna is the frequency that you eat it. Tuna, along with mackerel, swordfish, shark, and tilefish, can cause mercury poisoning when eaten too often. The general rule of thumb is to limit intake of mercury containing fish to 3-4 servings a week. Nothing to get too worried about just be aware.

I personally prefer my tuna as rare as possible. I lightly sear the tuna on each side for a few minutes so there is still a deep red color on the inside. Others may prefer their tuna cooked all the way through. My suggestion is to try different degrees of cooking, raw to well-done, and decide which you prefer. Don’t be too quick to pass judgment on one failed attempt at cooking tuna. Once you find the right level of preparedness tuna is truly wonderful.

As with any recipe, follow the progression of assessing the source of protein, the source of carbohydrates, and the source of fats. Also check what the food is cooked in, ideally olive oil, and whatever other herbs and spices used. Spend some time altering the recipe to meet your health needs.

Grilled Tuna with Sun Dried Tomatoes
1/4 cup lemon juice

2 Tbs. olive oil

1 tsp. mint, or 2 tsp. fresh, chopped

2 Tbs. sun dried tomatoes, minced

1 clove garlic, minced

1/2 tsp. salt, or to taste

2 tsp. black peppercorns, crushed

4 tuna steaks, about 6 ounces each

Prepare grill. Combine first 6 ingredients in a bowl. Mix thoroughly and set aside. Press peppercorns into both sides of tuna steaks. Arrange tuna on a rack and grill 4-5 minutes per side or until tuna is browned on the outside and slightly pink on the inside. Remove from heat. Serve tuna steaks with mint sauce.

Makes 4 servings

Per serving: 480 calories, 10.8g fat, 87.6g protein, 3.3g carbohydrates, sodium 258mg

Blackened Tuna

1 1/2 pounds fresh tuna steaks, 1 inch thick

2 tablespoons Cajun seasoning

2 tablespoons olive oil

2 tablespoons butter

Generously coat tuna with Cajun seasoning.

Heat oil and butter in a large skillet over high heat. When oil is nearly smoking, place steaks in pan. Cook on one side for 3 to 4 minutes, or until blackened. Turn steaks, and cook for 3 to 4 minutes, or to desired doneness.

Makes 6 servings.

Per serving: 243 calories, 14 g fat, 26.8 g protein, 1.1 g carbohydrates, 557 mg sodium

Grilled Lime Cilantro Ahi with Honey Glaze

1/4 cup olive oil

1/4 cup lime juice

1/8 cup balsamic vinegar

2 cloves garlic, minced

1 tablespoon minced fresh ginger root

1/4 cup chopped cilantro

1 pound yellowfin tuna fillets

1/4 cup honey

2 tablespoons olive oil

2 tablespoons chopped cilantro

In a medium bowl, mix together 1/4 cup olive oil, lime juice, balsamic vinegar, garlic, ginger, and 1/4 cup cilantro. Add tuna fillets, and turn to coat evenly. Let marinate for several hours in the refrigerator.

Preheat an outdoor grill for high heat and lightly oil grate. In a small bowl, mix together honey, 2 tablespoons olive oil, and 2 tablespoons cilantro; set aside.

When grill is hot, reduce heat to low, and place tuna fillets on grate. Close lid, and cook for 1 to 2 minutes. Flip fillets over carefully, and close lid again for another minute to sear fish. Open lid, and continue cooking until barely done, basting frequently with marinade. When fish is almost cooked through, brush the honey glaze over both sides of fish, and remove from grill.

Makes 4 servings.

Per serving: 379 calories, 21.4 g fat, 26.9 g protein, 20.9 g carbohydrates, 47 mg sodium.

ENJOY!

Trackback URI |