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Seared Ahi Tuna Recipe (& Dipping Sauce)

Seared Ahi Tuna with Dipping Sauce
Seared Ahi Tuna with Dipping Sauce

Seared Ahi Tuna

Let’s make a restaurant quality meal in minutes with this seared ahi tuna recipe.

Growing up, the only type of tuna I knew came from a can.  Much of our food came from a can or box.  In fact, the only way we ate tuna was added to what I later learned was a mix of milk, butter and flour; then the mixture was poured over toast.  Yep, there’s many names for this concoction . . . I’ll leave you to your own if this is a food you grew up with too.  If you did, you probably didn’t know, any more than I did, that tuna was anything besides a gray mass of lumps stored in oil (later, in the “healthier” years, in water).

Imagine my surprise the first time I tried seared ahi tuna.  First, it was pink, not gray.  Second, the tuna was tender and moist rather than oily.  Third, it had sesame seeds encrusted on the tuna that made it oh so delicious.  It was a far cry from the days of tuna in white gravy over toast!  I’ll be honest here and admit that it took me a few times before I trusted this pink seared ahi tuna.  But, eventually, I came to love it.

Nutrition Information for Ahi Tuna

Even more importantly, I came to realize the amazing nutritional value of tuna that hasn’t been cooked to gray and stored in cheap oil.  Using a 3 oz portion as an example, you’re looking at less than 100 calories with almost 20 grams of protein!  Ahi tuna is some serious diet food.  Oh, and basically no carbs and no sugars.  Less than a gram of fat with 207 mg of Omega-3 fatty acids!  Plus, 42% of your daily niacin, 38% of your vitamin B6, 25% of your thiamin, 44% of your selenium and 11% of your vitamin D.  Tuna is one healthy food!  We’re talking the vitamins and minerals you need to increase your metabolism, improve digestion, make your skin healthier, form good genetic material, create red blood cells, improve neurological function and strengthen teeth and bones.  Tuna also has a lot of other vitamins and minerals in smaller amounts.

Simple – it’s good for you!

Do make sure that you are purchasing high quality ahi tuna though.

Mercury and Tuna

By now most of us have heard that fish and shellfish may contain mercury and in some cases large quantities of mercury – possibly dangerous if eaten too often.   As with much of our information, it’s constantly changing.  So, for your own safety, always check Seafood Watch www.seafoodwatch.org – here you will find the most up-to-date information by the Monterey Bay Aquarium and you can search for seafood recommendations.  As of this writing there are still plenty of options on their “best choice” list – 19 to be exact; plus 42 “good choice” options.  There are 81 “avoid” tunas too so it’s really best to check the website for your location.

Right now, there are plenty of options and the research is showing that most tuna is low in mercury.  To know more here is an updated article July 2, 2019 from the FDA about mercury https://www.fda.gov/food/metals/fdaepa-2004-advice-what-you-need-know-about-mercury-fish-and-shellfish.

It’s always best to be safe if you are pregnant, thinking of becoming pregnant, nursing, or feeding children under 3 years old.  If you’re like me and none of these parameters define you, then please enjoy this tuna recipe.

Peppercorn

I love white peppercorns in this seared ahi tuna recipe because it gives a bit of heat although it may not have as complex of a flavor profile.  I know, some would disagree with me.  There’s quite a disagreement about the complexity of white pepper vs. black pepper – careful if you decide to go down that Google rabbit hole!  But, if you only have black peppercorns, it works out fine.  Or, if you don’t want any heat, skip the peppercorns.  It’s the sesame seeds that really make this seared ahi tuna recipe pop but I really like the spicy addition of peppercorns and cayenne.  Let me know your thoughts.

Dipping Sauce

Dipping sauce is totally optional when it comes to seared ahi tuna.  Sometimes I make it – sometimes I don’t.  The recipe tastes great either way.  The dipping sauce offered here is a sweet and savory mixture to compliment the spicy tuna.  I love it but I don’t always have pineapple and/or don’t want to spend the money to purchase it so feel free to skip making the dipping sauce if it’s not in your budget.  The meal will still be restaurant quality.

 

Seared Ahi Tuna & Dipping Sauce

Ingredients:

  • 2 T coriander seed
  • ½ t white peppercorns
  • 2 T apple cider vinegar
  • ½ t wasabi powder
  • 3 T black sesame seeds
  • 3 T white sesame seeds
  • 1 t sea salt
  • ¼ t cayenne pepper
  • 1 ½ t paprika
  • 1 t chili powder
  • 1 t ghee

Dipping Sauce:

  • ¾ c pureed pineapple
  • 2 T tamari
  • 2 T mirin
  • Juice of one lime
  • 2 T honey
  • 3 t minced fresh ginger

Directions for Dipping Sauce:

  1. Mix all ingredients in a small saucepan.
  2. Bring to a boil. Cover and reduce heat.  Simmer until slightly thickened, approximately 10 minutes.
  3. Serve warm or chilled.

Directions for Tuna:

  1. Heat dry skillet until water flicked into skillet dances and quickly evaporates. Toast coriander seeds and peppercorns until fragrant.  Cool and grind.
  2. Mix vinegar and powder together to make a paste.
  3. Mix ground coriander and peppercorns with sesame seeds and spices.
  4. Brush paste onto tuna and roll in sesame seed mixture.
  5. Heat skillet and add ghee. Once ghee is melted sear both sides of the tuna, approximately 3 minutes per side.
  6. Remove and thinly slice.
  7. Serve with dipping sauce.

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Heart Healthy – Stroke Fighting Tuna Salad

Easy Tuna Salad Recipe

Tuna Salad

Here’s a quick and easy heart healthy, stroke preventing recipe.  But first, let me explain why this tuna salad (or salmon) recipe is so important.

Women and Stroke Risk

Sadly, women are having more strokes than men according to the American Heart Association – 3.8 million women vs. 3.2 million men.  1 in 5 women have a stroke.  Ladies, this is NOT a place where we want equality!  Worse, more strokes are killing women than men now too.  Luckily, you’re reading this recipe from a two-time stroke survivor (although again, not the badge of honor I’d like to wear, but, better than the alternative!).

Diet and Stroke

The Nurses Health Study showed the average American diet increases our risk for stroke by 58%.  Yes, you read that correctly – 58% increase just from eating the wrong foods.  And, this is a study that started in 1976 and has continued into it’s third generation with over 280,000 participants.  This isn’t some weird one-off, paid for by a sponsor, small study.  So, we need to be paying attention to the results!

Here’s the good news . . . the study also showed that by adding the right foods you can decrease your risk by 30%.  Yes, you read that correctly too – 30% decrease by eating the right foods!  Hopefully you’re really paying attention now, ‘cuz that’s a big swing in your potential health.

Use this quick and easy tuna salad recipe to make your heart healthier and reduce your risk for heart attack and stroke!

Tuna or Salmon

Use whichever one you like.   If you find a great sale on canned tuna or canned salmon, stock up!  Both are high in Omega-3 fatty acid which reduce inflammation.   Both have been shown to decrease blood clots.

If it’s within your budget, purchase wild tuna or wild salmon because there’s some serious issues with genetically modified salmon (read more here and here).  Farmed fish may very well prove to be terrible nutritional choice (read more here).  First, farmed salmon has been shown to be five times more toxic and mice fed farmed salmon developed obesity and diabetes.  Second, due to the cramped nature of farming fish pesticides and antibiotics are used.  Plus, there’s been some serious health issues with the pellet food the fish are fed which contain polychlorinated biphenyls (PCB).

I’ll be honest, I don’t really understand how a chemical the United States banned production of in 1977, according to the Center for Disease Control, is showing up in farmed salmon at levels eight times higher than in wild salmon but my health isn’t worth the risk.  And yours should be either.  The final, bottom line, is that farmed salmon just isn’t as nutritious as wild salmon.  Farmed salmon has 5.5 times more Omega-6 than wild salmon.  This isn’t good . . . we get enough Omega-6 in our diets; it’s the Omega-3 we want to increase.

Back to the Tuna Salad Recipe

Add a touch of plain yogurt for a hit of potassium which will provide a counter to your sodium level.  Mix all the ingredients up and place on a bed of organic spinach.  Spinach is such a nutritional powerhouse!  To understand just how amazing spinach is, watch this video.  Spinach is a great source for magnesium and studies show that for every 100 milligrams of magnesium you add to your diet you decrease your risk of stroke by 9%.  So add more spinach, white beans, avocado . . . they’re all great sources of magnesium and fabulous with this recipe.

Don’t forget anti-oxidant rich tomatoes (I like the cherry or grape tomatoes halved).  These decrease blood pressure and the risk of stroke.

So, off to the kitchen for a quick and easy heart healthy, stroke preventing tuna recipe . . . hope you enjoy it!

 

Tuna or Salmon Salad

Ingredients:
 1 can (6 oz) chunk light tuna or salmon in water, no salt added
 2 Tbsp plain, unsweetened yogurt
 2 tsp Dijon mustard
 2 stalks celery, diced
 ½ cup red onion, diced
 2 cups organic baby spinach leaves
 4 Tbsp white beans
 ½ avocado, diced
 10 cherry tomatoes, halved
 Pinch paprika, smoked is best (optional)

Directions:
1. Dice onion and let sit for 5-10 minutes.
2. Mix first five ingredients together.
3. Place baby spinach leaves on two plates. Top with white beans.
4. Scoop tuna mix on top spinach and white beans.
5. Place ½ of avocado and 10 cherry halves on each plate.
6. Sprinkle with a pinch of paprika.

Serves 2

 

Tuna Salad Video

If you’re more of a visual person, here’s the tuna recipe being made on Portland, Oregon’s AM NW.  Plus the bonus of a heart healthy homemade trail mix recipe.

 

 

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Marinated Steak

Marinated Flank Steak

How to Use Lower Price Cuts of Steak

Life would be amazing if we could always eat Filet Mignon steak but that’s just not in my family’s budget.  Luckily, a cheaper cut of meat can be just as delicious with a bit of planning.  Skirt and flank steaks are usually reasonably priced and often on great discounts.  Unfortunately they can be tough and chewy.  The solution?  A good marinade.

I’ve found this marinated steak recipe to be the perfection solution.  The basics of any marinade include fat, acid and seasonings.

Marinated Steak Needs Fat

The flavors from the seasoning need to be transferred into the meat and fat is how that happens.  Fat will also help retain moisture when the steak is cooked.  For this recipe I found extra virgin olive oil to work best but interestingly we also liked coconut milk as an option.  But remember, all fats are not created equal (more here on that issue).

Marinated Steak Needs Acid

Acids help break down the connective tissue in meat . . . basically it naturally tenderizes the tougher steaks.  The acid then also helps the flavors from the seasoning penetrate deeper into the meat.  Plus, acid gives a freshness to the heaviness of steak as well as to the savory seasonings.  Finally, since we are going to broil or grill the steak (high temperature cooking) the antioxidants in the acid help counteract the free radicals produced from the cooking method.  Although vinegar worked well in this recipe, overall the zing from lemon was our favorite flavor.

There needs to be a balance in the ratio between fat and acid.  So, in this marinade I added lemon zest to give more flavor without adding more acid.  The essential oils in the zest have an exceptional amount of flavor but no additional acid.

Marinated Steak Needs Seasonings

Seasonings are the life of the marinade.  The options are almost endless.  You can use fresh or dried herbs, spices, garlic, shallots, etc. building a layer of flavors.  In this recipe I liked to add some sort of picked pepper to add an additional layer of acid plus a more complex flavor.   Don’t forget sea salt in a marinade.  Salt magnifies the flavors and helps tenderize the steak.

Sometimes you’ll see a sugar component added to a marinade.  This is fine if you’re using lower heat cooking methods, however with higher heat the sugar element will caramelize.  This may add an extra depth of flavor or just burn and taste bad so I’m usually pretty cautious about adding any sugar to a marinade.

Marinated Steak Recipe

Ingredients:

  • 1 cup basil leaves
  • 3 scallions
  • 1 shallot, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2 T pepperoncini, roughly chopped
  • 2 roasted peppers, roughly chopped
  • 2 ½ t. kosher sea salt
  • 1 lemon, zest and juice
  • ¼ cup extra virgin olive oil
  • 2 ½ pounds flank or skirt steak

Directions:

  1. Chop shallot and cloves. Allow to rest 5-10 minutes.
  2. Add all ingredients except oil and steak into a blender or food processor.
  3. Add olive oil and blend until the consistency of paste.
  4. Pat steak dry and place in a large bowl. Brush marinade mixture all over meat, on both sides, using all the marinade.
  5. Cover and refrigerate at least 30 minutes but preferably overnight.
  6. Remove steak from marinade. You can leave some marinade on the steak but just a thin layer.
  7. Grill or broil meat over direct heat for 3-5 minutes per side or to desired doneness. Let rest for 5 minutes before slicing against the grain; garnish with sliced scallions or chiffonade cut basil.
  8. Discard marinade.

 

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Curried Winter Squash Soup

Curried Winter Squash Soup

Flavorful and Beautiful Winter Squash Soup

This winter has brought a plethora of winter squash.  More than I know what to do with!  My go-to when it comes to extra food . . . make soup and freeze it for later.  Wonderfully winter is the perfect time to make squash soup.  And, winter is the perfect time to warm up a batch from the freezer.  So, all the extra winter squash won’t be wasted.

I started experimenting with adding new flavors to the traditional winter squash soup by using leeks, chestnuts, spices that stay in the soup and spices that are removed from the soup before serving.  This curried winter squash soup was the final winner.  I like a hearty soup; something a chew a little rather than a thin broth soup.  But, if you like a thinner soup you can add up to additional 4 cups of stock (more flavorful) or water.  Each way the recipe tasted great so the finished soup really comes down to preference on thickness.

Use Any Winter Squash

We read and hear a lot about butternut squash.  This winter squash seems to be the current favorite for home cooks.  This recipe works great with butternut squash.  The sweet, earthy flavor from the chestnuts is perfect with butternut squash.  You can always make mashed butternut squash with this recipe.

The winter squash pictured is from a Kabocha.   This winter squash grows really well in my valley and is extremely affordable.  It has a sweet, nutty flavor perfect for soups.  I like to use it because it has a deeper color that makes me very happy when I sit down to eat.  And, let’s be honest, anything that warms my heart as well as my stomach is a winner in my book!

Red Kuri or Hokkaido squash will also give a beautiful, deep, rich color.  The flavor will be a bit more fellow with less of a nutty hint.

Golden Hubbard works nicely with this recipe as well.   We usually stock up on Hubbards because they sweeten as they sit.  Plus, they have thick, hearty skins so I’ve had them last into summer when stored in a dry, cool place.

And don’t forget the good old Sugar Pumpkin.  Yes, this really is the winter squash used to make pumpkin pie.  It’s great as a soup as well but it will be sweeter than most other winter squashes.  You may want to add additional savory herbs and spicy and probably skip the optional maple syrup.

I’m not a fan of smaller, highly grooved winter squash for soup recipes.  It just takes too much time to peel them!  But, if you get a ripping great buy on acorn squash use this recipe for stuffed acorn squash.

Curried Winter Squash Soup Recipe

Ingredients:

  • 1 large leek
  • 1 cinnamon stick
  • 1 whole nutmeg seed, smashed using the flat side of a knife
  • 2 cardamom pods
  • 1 inch piece fresh ginger, peeled and chopped
  • 2 dried chipotle chilies
  • 2 T chopped fresh sage
  • 3 T butter
  • ¼ cup chopped fresh parsley
  • 1 T jalapeno pepper, seeded, finely chopped
  • 2 cloves garlic, minced
  • 2 pounds winter squash, peeled, seeded and cubed
  • 4 cups chicken or vegetable stock
  • 1 cup drained jarred chestnuts, chopped
  • ½ t. ground allspice
  • ¼ t. ground mace
  • 2 t. curry powder
  • ½ t. Herbamare
  • ½ t. white pepper
  • ½ t. smoked sea salt
  • 2 T pure maple syrup (optional)
  • 2 scallions, sliced (optional)

Directions:

  1. Finely chop white and pale green parts of the leek. Mince garlic.  Allow to rest for 5-10 minutes.
  2. Gather cinnamon stick, smashed nutmeg, cardamom pods, chopped ginger, chilies and sage in a piece of cheesecloth, soup sock or soup infuser. Set aside.
  3. Melt butter in a large saucepan or soup pot over medium heat. Add the chopped leeks and sauté for about 10 minutes or until softened.
  4. Add the parsley and jalapeno; cook, stirring occasionally for another 5 minutes.
  5. Add garlic; cook, stirring constantly until fragrant, about 1 minute.
  6. Add the squash and toss to coat with the leek mixture.
  7. Add the stock, chestnuts, allspice, mace, curry powder, Herbamare, pepper, salt and soup sock.
  8. Bring to a boil, lower heat and simmer, covered, until the squash is tender, about 45 minutes. Let cool slightly.  Discard soup sock.  Add maple syrup if using.
  9. Transfer the soup, in batches, to a blender or food processor; puree.
  10. Transfer the soup back to the pot. Taste for additional seasoning needed.
  11. Return soup to a simmer to heat through.
  12. Divide soup into bowls and garnish with scallions.

Winter Squash Seeds

Don’t forget to save those seeds.  Use this pumpkin seed recipe to make sweet or savory winter squash seeds.  Reduce the waste and make a wonderful snack treat!

 

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Fish Stock Recipe

Fish Stock
Fish Stock

Use Fish Carcasses

This is a super easy fish stock recipe.  Fish stock is a wealth of nutritious health basically made from the part of the fish we normally through away (at least in the United States).  But, don’t throw out those bones, fins, heads, etc. – use them to make a delicious, healthy broth.

I know bone broth is all the rage right now.  And, don’t get me wrong . . . I’m super excited that bone broth is mainstream finally!  I, and my other NTPs have been preaching the health benefits of bone broth for more than a decade.  Here’s a basic broth recipe.  But, usually, people only think about beef or chicken bone broth.  Yet, the beginning of fabulous soups and chowders can also be fish stock.

Fish Bones?

It is a little daunting in some areas to find fish bones.  Fish does NOT arrive on your supermarket shelves deboned and filleted.  If you live in an area that has a fish monger, he or she is usually more than willing to save fish bones and heads for you; frequently without a charge as these parts are normally discarded.  Otherwise you may need to speak to your local butcher.  Sometimes, where I live, there will be a short term sale at local markets and even Costco.  There you can request to take the whole fish home.  Have them fillet the fish for you but don’t leave those bones and heads behind . . . you paid for them, you might as well use them!

The best fish to use is a non-oily variety – sole, rockfish, snapper; I’ve even used halibut!

Don’t forget the head – they are extremely rich in iodine and fat-soluble vitamins.

Chopped Veggies for Fish Stock

Fish Stock Recipe 
Ingredients:

  • 3 Tbs. butter, grass-fed
  • 2 onions
  • 1 leek
  • 2 stalks celery
  • 1 carrot
  • 1 cup mushrooms
  • 1 cup dry white wine
  • 3+ lb. non-oily fish (fins, heads, spine)
  • 3 quarts filtered water
  • ¼ cup vinegar
  • ½ bunch parsley
  • 1 inch piece of ginger, peeled
  • 2 bay leaves
  • several springs fresh thyme or 1 tsp. dried
  • Herbamare
  • Fresh ground pepper

Directions:

  1. Coarsely chop onions, leek, celery, carrot and mushrooms. Allow to sit for 5-10 minutes.
  2. Melt butter in a large pot. Add the vegetables and cook on medium low for about 30 minutes, until they are soft.  Stir frequently.
  3. Add wine and bring to almost a boil (look for a shimmer on the surface not a burble).
  4. Add the fish carcass(es), water and vinegar. If fish carcass(es) are not fully covered, add additional water to cover.
  5. Increase heat to medium. Bring to a boil and skim off scum and impurities as they rise to the top.
  6. Add parsley, ginger, bay leaves and thyme. Reduce heat, cover and simmer for at least 4 hours and up to 24 hours.
  7. Remove the carcasses with tongs or a slotted spoon. Strain stock through a fine mesh strainer with a piece of cheesecloth inside.
  8. Taste.  Add Herbamare and pepper if desired.  To intensify the taste, clean pot, return stock to pot and boil down to preferred taste.
  9. Allow to cool some and then pour into quart jars and freeze. Leave enough space at the top of the jars to account for the stock expanding as it freezes.

 

 

 

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Bud Holbrook

I am an active 74 year old man who benefitted from Kellie's personalized assessment of a variety of issues. I especially appreciated Kellie's thoughtful, measured approach to achieve the right nutrition for my particular body type. I highly...

Bud Holbrook
Medford, OR

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