PAN SEARED ALBACORE TUNA RECIPES
PAN-SEARED ALBACORE TUNA LOIN RECIPE BY ANGELA CARLOS
I think albacore tuna loin is best cooked rare with a thin seared outer layer, but loins are usually thicker in the middle with tapered ends, so there will be more-done and less-done portions that will suit individual preferences. The marinade gives a classic Japanese flavor to the fish. If you’re in a hurry, even 30 minutes of marinating will do the job. Tuna cooked this way doesn’t need any condiment, but if you wish, you can serve it with wasabi paste and pickled ginger (both available from Japanese food stores and online).Fast Food, Good Food More Than 150 Quick and Easy Ways to Put Healthy, Delicious Foods on the Table courtesy Little, Brown and Company Copyright © 2015 by Andrew Weil, MD
Yield 4
Number Of Ingredients 8
Steps:
- Mix the marinade ingredients until the sugar dissolves. Pour half the marinade over the tuna in a shallow dish, then cover. Place the tuna in the refrigerator for at least 30 minutes, turning occasionally to make sure all of it is flavored with the marinade.
- Remove the tuna from the refrigerator 20 minutes before cooking.
- In a small saucepan, bring the remaining marinade and 2 tablespoons of water to a gentle boil and allow it to reduce a little. Reserve.
- Heat the grapeseed oil in a nonstick skillet over high heat until hot but not smoking.
- Place the tuna in the hot oil and sear on each side to desired doneness. For rare, this may be just 2 minutes on each side. (Check the ends or slice through the middle to check doneness.)
- Remove the tuna loin to a heated platter and cut into 1/2- to 1-inch slices, as desired. Drizzle the sauce over the tuna and serve immediately.
Nutrition Facts : ServingSize 1 serving, Calories 439 calories, SugarContent 7 g, FatContent 15 g, CarbohydrateContent 13 g, CholesterolContent 66 mg, FiberContent 0.4 g, ProteinContent 46 g, SaturatedFatContent 2 g, SodiumContent 1608 mg
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
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