GRILLED OR PAN-COOKED ALBACORE WITH SOY/MIRIN MARINADE RECIPE
If you’re concerned about which fish are environmentally safe to eat, you can’t do better than consulting the Web sites of the Monterey Bay Aquarium or the Environmental Defense Fund for their handy pocket guides for buying seafood (or choosing it in a restaurant). You won’t break the bank buying fresh fish, but there can be a better selection of moderately priced varieties in the freezer department. Among my findings were albacore steaks, one of the few types of tuna that we can still enjoy with a clear conscience, and a great fish if you’re trying to eat more omega-3s. This is a sweet/savory marinade that I also use for tofu. If you are concerned about the quantity of soy sauce, know that most of it stays behind in the bowl when you cook the fish. If you are using frozen albacore steaks, wait until they are partly thawed before marinating.
Provided by Martha Rose Shulman
Total Time 2 hours 45 minutes
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Combine the soy sauce, mirin, vinegar, ginger and sugar in a bowl and whisk together well. Whisk in the sesame oil.
- Place the albacore steaks in a large bowl or baking dish and toss with the marinade. Cover the bowl, or transfer the fish and marinade to a large zip-top bag and refrigerate for 1 to 2 hours, or longer.
- Prepare a hot grill, or heat a heavy cast-iron or nonstick skillet over medium-high heat. Remove the fish from the marinade. Cook the steaks for 2 to 4 minutes on each side, depending on how well done you like the fish to be. Serve hot.
Nutrition Facts : @context http//schema.org, Calories 251, UnsaturatedFatContent 4 grams, CarbohydrateContent 3 grams, FatContent 5 grams, FiberContent 0 grams, ProteinContent 43 grams, SaturatedFatContent 1 gram, SodiumContent 651 milligrams, SugarContent 1 gram, TransFatContent 0 grams
ALBACORE RECIPE RECIPES ALL YOU NEED IS FOOD
In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington
Provided by Taste of Home
Total Time 25 minutes
Prep Time 25 minutes
Cook Time 0S
Yield 4 servings.
Number Of Ingredients 13
Steps:
- { "@type": "HowToStep", "text": "In a large bowl, combine the beans, celery, red pepper and green onions. In a small bowl, whisk the oil, vinegar, mustard, basil, salt and pepper. Pour over bean mixture; toss to coat. Gently stir in tuna., Serve over lettuce. Sprinkle with cheese if desired." }
Nutrition Facts : Calories 282 calories, CarbohydrateContent 23g carbohydrate (6g sugars, CholesterolContent 30mg cholesterol, FatContent 11g fat (2g saturated fat), FiberContent 6g fiber), ProteinContent 23g protein. Diabetic Exchanges, SodiumContent 682mg sodium
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