Wednesday, June 27, 2012

Pan-seared tuna with quinoa salad

If, like me, you're dairy-free, you can skip the feta cheese in this dish-- it's mostly a garnish, and the tomato/olive mixture is still pretty tasty.
4 5-oz. boneless, skinless tuna steaks
salt and pepper
2 Tbs. extra-virgin olive oil
1 medium shallot, finely chopped
2 cloves garlic, put through garlic press
2 cups cherry tomatoes (any color), halved
1/3 cup sliced pitted kalamata olives
2 Tbs. finely chopped fresh basil
2 Tbs. finely chopped fresh oregano 
1/2 Tbs. fresh lemon juice
1/2 cup crumbled low-fat feta cheese 
Season the tuna with salt and 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, depending on steaks' thickness). Transfer the tuna to a large plate.

Reduce the heat to medium and add the shallot and garlic to the skillet. Cook, stirring, until golden-brown, about 1 minute. Add the tomatoes, olives, basil, oregano, 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 feta, and serve.

I like to eat quinoa instead of pasta since I've been on this gluten-free thing, and I keep a tupperware box of cooked quinoa in the fridge so I'm ready to go with dinner.  Quinoa can be a good side dish, or if you add enough stuff to it, it makes an excellent base for a dinner salad.

Yummy add ins for quinoa-- pick 3 or more, and stir thoroughly:
baby spinach
shredded kale
garbanzo beans (chickpeas)
chopped red onion
cherry tomatoes
shredded carrots
black beans
chopped pears or apples
dried fruit (especially craisins)
nuts-- almonds, walnuts, and sunflower seeds are my favorites
diced fennel
goat cheese, gouda, or colby jack


JAB said...


Ronnie Brown said...

This sounds delicious. Thank you for sharing. I always love a good fish recipe. I usually just grill my tuna or broil my salmon, to keep it simple :D