Tuna Fish, one of the most versatile and widely available fish has many varieties in it's family. Albacore, Bluefin, and Yellowfin are the most popular here in the States. This fish has been preserved over the years in many manners, from salting, smoking, and canning. It is widely available on nearly every Grocery Store shelf, or fresh fish department. Highly prized by the Ancient Greeks they were once fascinated enough by the Tuna Fish that they were the first known to map the fish's migratory patterns. A shoal, or school as we refer to them, of these fish traveling through the warm high seas is an awesome sight to see. They are very strong swimmers. In fact, if the Tuna Fish stops swimming it will suffocate. Because the fish is in constant motion, the result is meaty, dense, dark colored flesh. The red color of its flesh and its beefy texture comes from the oxygen storing pigment, Myoglobin, which sustains the Tuna Fish's powerful muscles through a lifetime of motion. This fish is highly versatile as Chef's use the meaty loin cuts for grilling, broiling and searing. Sushi Chefs use the fatty belly for it marbling and rich flavor in Sashimi,or Sushi.( Which is a whole other blog) Tuna is a very sustainable fish, high in protein and low in calories. It is usually sold as steaks by Fishmongers, and grocery stores. When buying tuna, depending on the species, the color can range from pale pink/beige to deep dark red. Stay away from any fish that has a strong odor, or is not firm to the touch. Stay away from tuna that shows any discoloration, is dull or brownish in color. Be very careful that the fish is fresh and that no food coloring has been added, to make the fish appear to be fresher then it is. (Always buy your fish, of any type, from a responsible source. )
When cooking tuna, make sure that you do not overcook it. The dark red flesh turns gray, and overcooking can result in a chalky and dry texture. Cook your tuna according to directions of a recipe until you are use to the amount of cooking time it requires. I prefer to cook tuna over very high heat, searing it quickly, only two minutes on each side, leaving the inside nearly raw.
Keep in mind that all pre-packaged tuna is not the same. Make certain that you are buying whatever the recipe you are making calls for. (The main choices are in oil, or in water. Albacore or Light etc..)You'll need to choose from many varieties and brands. Not to mention the method. In recent years, the addition of vacuum sealed Tuna Fish has become very popular. All pre-packaged version are cost effective and shelf stable. Pre-packaged tuna is the perfect ingredient for pantry cooking. ( when you have a complete meal on the shelves for emergencies or bad weather)
Enjoy the following recipes. Whether you are making a salad, a sandwich, or a main dish tuna can satisfy just about any hunger.
Salad Nicoise
This Provencal Salad was once on every menu, just about everywhere. Yet, went out of fashion. I never understood it - I love it and it always hits the spot. It is not an exact science and very versatile, you can use what you have on hand or what you think will go well together. It consists of whatever is fresh and in season, this is my favorite combination....It makes four filling salads. Gluten Free and Low Calorie.
List of ingredients: Hand full of fresh firm Green Beans, 1 small bunch of Asparagus 8-10 Garlic Cloves, 2 -5 oz (pouch Albacore Tuna, 2 Eggs, 6 New Red Potatoes, 2 Romaine Hearts Lettuce, 1- 4oz can of med. black olives, 2 ripe firm red tomato,1 can anchovies in oil, olive oil, salt, pepper, Italian Seasoning, Red Wine Vinegar.
1) Place a hand full of fresh green beans,that have been cleaned and snipped, asparagus that has been snapped-ends removed, as well as 8 -10 whole garlic gloves that have been peeled on a baking sheet. (Line with tin foil for easy clean up) Sprinkle with sea salt and olive oil then roast them at 425 for about 10 -15 minutes- Set aside to cool (you want them at room temp) The Garlic gloves will be used to make the dressing.
2) This salad can be made with fresh broiled or seared tuna if you prefer. ( I like the pouch- Albacore) If you do use canned tuna, make sure it is drained well. (I like to use at least 10 oz, for four salads)
3) Prepare 2 hard boiled eggs: start in cold salted water, bring to a boil, turn the heat off and cover for five minutes. Rinse in cold water. Peel under cool running water and set in the fridge to cool.This method prevents the dark gray ring around the yolk, and makes peeling them easier. If your family is a egg fan, make four....
4) In a pot place 6 red new potatoes that have been scrubbed and cleaned, cover with salted water and boil until fork tender. Drain and cool under running water. Cut into thick slices and allow the potatoes to come to room temp.
4) Wash clean and pat dry your Romaine Lettuce. Tear into bite size pieces Place in a large bowl for tossing
5) Cut tomatoes into quarters ( each salad gets two)
6) Drain and rinse black olives 4oz, place olives on lettuce in tossing bowl.
7) Anchovy fillets are in the original recipe. I like them, but if you do not you can omit them. Buy them in oil, and rinse them and pat them dry.You will need at least two for each salad, I like mine chopped. Place in the bowl of lettuce to toss.
8) Place all ingredients onto the lettuce, except the egg. Toss with Garlic Vinaigrette. Divide into four salad bowls and finish with the hard boiled egg wedges.
Garlic Vinaigrette
I never buy salad dressing. It is just too easy to make. However, if you have a favorite vinaigrette by all means, use it. To make the Garlic Vinaigrette combine the following and use a hand blender , or your blender:
1/2 C Extra Virgin Olive Oil
1/2 C Red Wine Vinegar ((or Balsamic, I prefer Balsamic even though it is not traditional )
1 tsp Sea Salt
1/2 tsp Black Pepper
1 Tbsp Dried Italian Seasoning
Roasted Garlic Cloves 8-10
Leftover dressing can be stored up to two weeks in an airtight container.( I use a canning jar it makes it easy to shake it, mixing it again, for use the next time.)
Cannelli Bean and Tuna Salad
This is and simple salad to prepare. I like to serve it with a crusty bread and Olive Oil and Balsamic Vinegar dipping sauce.
Hint: If I am looking for the Gluten Free option, I toss it with a pound of Brown Rice Pasta, and increase the lemon juice and Olive Oil.
1 Can 16 oz White Kidney Beans, rinsed and drained
4 Tbsp. Chopped fresh Basil
1 Tsp. Black Pepper
1 Tsp. Sea Salt
3 Garlic Cloves, minced
1/4 C Fresh Lemon Juice
1/4 C Extra Virgin Olive Oil
1 5 Oz Pouch Tuna, your favorite
Toss in bowl carefully as the tuna will fall into pieces. Place in serving bowl and refrigerate for an hour before serving. Taste for salt and pepper before serving.
Hint: I like to hollow out tomato halves and fill it with the bean and tuna mixture, It is a pretty way to serve it and makes an edible bowl
Seared Ahi
This recipe is designed for as an appetizer for four.
2 8 oz Ahi Steaks
Sesame Seed Oil
1/4 C Black Sesame Seeds
Wash and pat dry the steaks. Massage in a little sesame oil into the steaks. Place sesame seeds onto a saucer, or small plate. Dredge the steaks into the seeds, and set aside. Place a large frying pan on high heat. (You want the Ahi to be in the same pan at the same time, but not touching.) When a drop of water dropped into the pan dances, and disappears......drizzle the pan with sesame oil. Place the Ahi in the pan. Do not move the Ahi once it is placed in the hot pan. Cook the Ahi no more then two minutes on each side. Remove from pan and let rest for five minutes. Cut on the cross grain, or diagonal. Arrange on serving platter. Serve with ginger dipping sauce.
Hint: If you are using fresh Tuna in a recipe, cook the tuna like I have described above, omitting the sesame oil and sesame seeds and use olive oil instead.
Ginger Dipping Sauce
2 Tbsp. Grated Fresh Ginger ( Available in the produce department)
1/3 C Soy Sauce ( Brag if Gluten Free)
2 pinches dried Red Pepper Flakes
2 Tbsp Rice Wine Vinegar
1 Tbsp. Sesame Oil
1 Tbsp Water
Combine well and place in an airtight container. Let the ingredients marry together for at least an hour.
Tuna Noodle Casserole
Serves 6
12 oz Cooked Noodles, of your choice.(GF use Brown Rice Noodles)
1 Tbsp butter
1 small onion, chopped small
1 garlic clove, minced
1 2/3 C thinly sliced Crimini Mushrooms ( the brown ones)
4 Tbsp white wine
2/3 C whipping cream
3 Tbsp fresh parsley, chopped
3- 5 oz tuna pouches, or 15 oz of tuna broiled and cooled
1 can pimentos, cut into strips drained and rinsed
3/4 C frozen Peas, thawed
1 C grated Mozzarella Cheese
1/3 C Grated Parmesan Cheese
Salt and Pepper
Preheat oven to 350 degrees. Melt the butter in a saucepan, add garlic onion and mushrooms, stirring on occasion until cooked. approximately 8 minutes. Pour in the wine. Bring to a boil then reduce the heat to med. low. Add the cream, parsley, salt and pepper. Let cook on med. high heat for 3-5 minutes. In a large bowl, combine all ingredients,except tuna. toss well. Fold in the tuna last. Pour mixture in an oven proof baking dish, sprayed with non-stick spray, and bake for 30 40 minutes. Remove from oven and let rest for 30 minutes before serving.
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