Mar 9, 2014 Updated: 12:31 PM
By Susie Middleton | Tuesday, December 6, 2011
For a healthy, delicious weeknight dinner, look no further than quickly seared fresh tuna steaks. Fresh tuna is so good for you – it’s chock full of heart-healthy omega 3s – and its dense, meaty texture and flavor taste great, too. The steaks take less than 5 minutes to cook, and a zesty tomato-olive salad to go with them takes only a few minutes more.
4 5-oz. boneless, skinless tuna steaks
Kosher salt and freshly ground black pepper
2 Tbs. extra-virgin olive oil
1 medium shallot, finely chopped
2 cups mixed yellow and red grape or cherry tomatoes, halved
1/3 cup sliced pitted green olives, such as picholine or Cerignola
2 Tbs. finely chopped fresh basil
1/2 Tbs. fresh lemon juice
Season the tuna with 1 tsp. salt and 1/4 tsp. pepper. Heat the oil in a 12-inch skillet over medium-high heat. Arrange the tuna in the skillet in a single layer and cook, turning once, until done to your liking (3 to 4 minutes for medium rare). Transfer the tuna to a large plate.
Reduce the heat to medium and add the shallot to the skillet. Cook, stirring, until golden-brown, about 1 minute. Add the tomatoes, olives, basil, 1/2 tsp. salt, and a few grinds of pepper; cook until warmed through and the tomatoes are just softened, about 2 minutes more. Remove the skillet from the heat and gently stir in the lemon juice.
Transfer the tuna to plates, top with the tomato salad, and serve.
Nutrition information (per serving):
Calories (kcal): 300; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 3; Protein (g): 34; Monounsaturated Fat (g): 8; Carbohydrates (g): 4; Polyunsaturated Fat (g): 3; Sodium (mg): 650; Cholesterol (mg): 55; Fiber (g): 1;
Susie Middleton is editor at large for Fine Cooking magazine.
Tuesday, August 10, 2010
Not sure what to have for dinner tonight? I have a quick, easy, healthy and inexpensive meal that will put dinner on the table in 30 minutes. The main ingredients – local white fish and fresh field greens.
½ cup olive oil
3 cloves garlic
1 pound fresh, local white fish (cod, haddock, or whatever is on sale)
1 can of cannellini or garbanzo beans
4 cups of fresh field greens (spring mix, baby romaine, arugula)
Juice from ½ lemon
Salt and pepper to taste
Saute 2 cloves of very thinly sliced garlic in olive oil (about ½ cup—it’s a lot, but you can use the oil after for other things). Start with cold oil in the pan (it tends to burn if you start with hot oil) and let the garlic cook until just lightly golden brown — about 3 minutes, but keep your eye on it (dark brown or burned means bitter).
Drain the garlic onto paper towels. Pour all but 1 tablespoon of the oil into a bowl and set aside.
Cut the fish into portions, season with salt and pepper, and brown on both sides. Just put it in the pan and don’t move it for 2 minutes; then turn it and cook until it’s cooked through (depends on the fish and the thickness, but 3 minutes oughta do it).
Rinse well and drain 1 can of white beans (I used garbanzo, but cannellini or gigante are great for this, too). In a medium bowl, combine four cups of spring mix or baby romaine with beans, toasted garlic, the juice of half a lemon, and about 1 tablespoon of the cooled garlic oil. Season with salt and pepper. Divide onto four plates and place the fish on top.
Annie B. Copps is a senior editor at Yankee Magazine. Annie oversees the magazine’s food coverage, both as an editor and as a contributor of feature stories and columns.
Wednesday, November 10, 2010
Friday, August 6, 2010
Do you know Oleana restaurant in Cambridge? Or Sofra in Watertown? My good friend Ana Sortun is the genius behind those excellent restaurants, and in her book Spice, she shares some of her secrets. One of my addictions are her Deviled Eggs with Tuna and Black Olives. I encourage you to serve these at your next party, be it a luncheon, a barbecue, or a fancy dinner. That is assuming you don’t eat them before your guests arrive.
Prep time: 20 mins
Cook: 10 mins
Ready in: 30 mins
1 tablespoon extra virgin olive oil
1 cup minced fresh tuna (about 6 ounces)
1 scallion, minced
1/2 cup minced celery
Tiny pinch curry
Salt and pepper
8 hard-boiled eggs, split in half lengthwise, with yolks and whites separated
1 cup thick mayonnaise, preferably homemade
1 tablespoon chopped parsley
8 black olives, pitted and finely chopped
1 plum tomato, finely chopped
Heat oil in a medium saucepan over high heat.
Add the tuna, scallion, celery, curry and salt and pepper.
Cook until the tuna is just opaque, about 3 minutes. Cool and drain well.
In a small mixing bowl, mash the egg yolks with a fork. Stir in the mayonnaise, tuna, and
parsley. Season with salt and pepper.
Season the egg whites with salt and pepper and fill their centers with heaping spoonfuls of the tuna egg filling. Top each with a black olive and tomato.
(From Ana Sortum, Spice)
Tuesday, December 7, 2010
Wednesday, December 22, 2010