Orthodox Union

www.ou.org

Fresh Tuna, Refreshing Dinner

Linda Gassenheimer

Listen to Linda's Food Talk show on OURadio.org!

Seared Fresh Tuna Salad

Looking for a cool salad for a hot summer evening? Seared Fresh Tuna Salad is not your ordinary tuna salad. The wonderful flavor and texture of just-cooked fresh tuna gives a new meaning to tuna salad made from canned tuna. Add lettuce, sugar snap peas, corn and grape tomatoes for a refreshing summer treat.

Searing tuna and leaving the inside uncooked keeps the tuna moist and soft. The fish is quickly seared and finishes cooking in its own heat. It has a crisp crust and remains red inside.

The timing is for fish that is 1-inch thick. If yours is thicker, add an extra minute to the sitting time. If you prefer the tuna more well done, add 2 minutes to the cooking time.

Look for yellowfin tuna (also none as ahi) at the fish counter. It will be delicious for this dinner and is considered an environmentally friendly fish.

This meal contains 594 calories per serving with 26 percent of calories from fat.

HELPFUL HINTS:
• Sesame seeds can be found in the spice section of the supermarket. Store the jar in the refrigerator.
• Look for sugar snap peas that have already been trimmed.
• To defrost corn, place in a microwave oven for 1 minute or place the corn in a colander and run under warm water.

COUNTDOWN:
• Preheat oven for bread.
• Prepare dressing and salad vegetables.
• Prepare tuna.

SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound fresh tuna steak, 1 small jar or package sesame seeds, 1 jar white horseradish, 1 small French baguette, 1 package frozen corn, 1/2 pound sugar snap peas, 1 package grape or cherry tomatoes, and 8 ounces fresh baby greens or mesclun.

Staples: Reduced-fat vinaigrette dressing, olive oil, salt and black peppercorns.




Listen to Linda's Food Talk show on OURadio.org!

Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Do you have any questions about a recipe or cooking method? Or, have you tried the recipe and added your own touch that you’d like to share. Email Linda at .(JavaScript must be enabled to view this email address). You can visit Linda on her web page at http://www.DinnerInMinutes.com.





SEARED FRESH TUNA SALAD

image
1/2 pound sugar snap peas, trimmed
4 tablespoons reduced-fat vinaigrette dressing
1 tablespoon prepared white horseradish
1 1/2-cups frozen corn kernels, defrosted
3/4 pound fresh tuna steak
2 tablespoons sesame seeds
1 tablespoon olive oil
1/2 French baguette (about 4 slices)
8 ounces fresh baby greens or mesclun (about 4 cups)
1 cup grape or cherry tomatoes
Salt and freshly ground black pepper

Preheat oven to 350 degrees for bread. Wash and trim sugar snap peas if not already trimmed.

Microwave method: Place sugar snap peas in a bowl and cover with a paper towel. Microwave on high 2 minutes.

Stove-top method: Bring a large saucepan filled with water to a boil. Add sugar snap peas and bring back to a boil. Drain and rinse in cold water.

While sugar snap peas cook, mix vinaigrette dressing and horseradish in a large bowl. Add salt and pepper to taste. Add peas and corn. Toss well.

Wash tuna and pat dry with paper towels. Dip in sesame seeds to coat both sides, pressing seeds into the fish. Preheat a medium size nonstick skillet over medium high heat for 1 minute. Add olive oil and sear tuna for 2 minutes on each side. Salt and pepper the cooked side. Cover with a lid and remove from heat. Let sit 3 minutes for rare, 4 minutes for medium rare.

Place baguette in oven to warm. Divide baby greens between 2 dinner plates. Spoon sugar snap peas and corn onto greens, leaving some of the dressing behind. Add tomatoes. Slice tuna into strips and arrange on top. Pour remaining dressing over top. Serve with warm baguette. Makes 2 servings.

Per serving: 594 calories (26 percent from fat), 17.5 g fat (2.1 g saturated, 7.5 g monounsaturated), 80 mg cholesterol, 54.2 g protein, 85.1 g carbohydrates, 11.4 g fiber, 531 mg sodium.