Friday, October 1, 2010

Spice crusted tuna

One of the foods I am trying to focus on in our eating plan is fish. Low in calories and saturated fats, high in protein - what is not to love if you are working towards weight loss ? Fish is also a quick cook food, so it can fit in the time budget for most people as well. Problem is, most of us learn to bread it and deep fry it, and any health benefits go out the window. Cooking fish in a healthy way can be a little intimidating ! My problem has been getting the speed in which fish cooks downpat. Something in my mind screams error when a piece of protein supposedly goes from raw to cooked at a high temp in less than 10 minutes, yet this is the nature of most fish. In short, I am learning to cook fish properly now.

Last night I made some herb crusted seared tuna that may have been one of the best things I have ever eaten . My son called it chocolate fish and my husband said it was almost melt in your mouth steak, so I knew that I had found a winner. Do not let the number of spices intimidate you - there are several !

16-spice Seared Tuna W/mustard Mint Sauce

  3 tablespoons  ground cinnamon
  3 tablespoons  ancho chili powder
  3 tablespoons  pasilla chili powder
  3 tablespoons  ground cumin
  3 tablespoons  ground coriander
  3 tablespoons  ground ginger
  1 tablespoon  ground cloves
  1 tablespoon  ground fennel seed
  2 tablespoons  garlic powder
  2 tablespoons  onion powder
  1 tablespoon  allspice
  1 teaspoon  chile de arbol
  3 tablespoons  brown sugar
  2 tablespoons  kosher salt
  2 tablespoons  coarsely ground black pepper
  1 teaspoon  cayenne pepper
  3 tuna steaks -- (6-ounce)
  2 teaspoons  canola oil
  3 tablespoons  Dijon mustard
  2 tablespoons  honey
  1 tablespoon  prepared horseradish -- drained
  3 mint leaves -- finely chopped
   Kosher salt and freshly ground pepper

Combine all of the spices in a bowl. Rub 1 side of each tuna steak with some of the rub. Heat oil in a large pan over high heat. Place the tuna in the pan, rub-side down, and cook until golden brown and the spices have formed a crust, about 2 minutes. Turn over and continue cooking for 1 to 2 minutes for rare doneness. Drizzle each steak with some of the Mustard-Mint Sauce.

To make the mint sauce  whisk together the last five ingredients in a small bowl and season with salt and pepper, to taste.

I served it with something we call chineese sesame noodles


     1/4 cup  peanut butter, creamy
     1/2 cup  hot water
     1/3 cup  soy sauce
  2 teaspoons  honey
  1 clove  garlic -- crushed
  1 teaspoon  ginger
  6   ounces  noodles -- cooked ( I used soba/buckwheat noodles)
   1 can mandarin oranges, drained

In a large bowl, mix the peanut butter or sesame paste with hot water
until creamy.  Whisk in soy sauce, honey, garlic and ginger.  Add the
noodles. Top with orange segments  Serve warm or cold.

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