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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Do not tell fish stories where the people know you; but particularly, don't tell them where they know the fish.
-Mark Twain, Author

The refrigerator light goes on...

I was inspired to create this recipe from one that I came across in a magazine or cookbook. I can't recall where, exactly, but I do remember that I didn't like how that recipe was done. The only thing that I liked was the title (which was not Tuna Nicoise but something similar). I knew immediately what this recipe should be like and this is the result. It's a little higher in fat than I usually target at almost 40% of the RDA, but there's 12 grams of monounsaturated fat.

it really needs all that, though, to have the great fruity olive oil flavor come through in the vinaigrette. Choose the best quality oil you can for this recipe. You'll be glad you did.

Olive Oil - Choices

There are whole books written on how to choose olive oil. The Italian Culinary Institute has a course on tasting olive oils that is modeled on wine tasting. You can even join an Olive Oil of the Month club.

Oil is pressed in most temperate countries, but those around the Mediterranean Sea dominate with over 90% of production. There is great variety in olive oils based primarily on the climate where the olives are grown. Much of the oil imported to the U.S. comes from Italy, so I will use it as an example of how the differences in climate can affect the pressed oil.

Tuscan olive oils have been the gold standard for Italian olive oils. Because of the cooler northern climates, olives are picked before they are ripe, giving them a younger, herbaceous flavor. It is, however, the slight pepper undertone that is most characteristic of these oils.

In the south of Italy, the longer season offers an olive that can be fully ripened and is less bright and green in flavor. Traditionally, the growers in the south sold olives that were overripe and were made into lesser quality olive oils.

Sicily produces excellent quality olive oils. Many of these are grown, pressed and bottled in Tuscan style, but the southern oils are generally softer in their flavor with mellow buttery characteristics.

The Greeks have almost 20% of Mediterranean olive oil production. Spain is the largest producer of oil at almost 30% of total world production.

 


 

Seared Tuna Nicoise



Servings = 2 | Serving size =4 ounces fish with vegetables

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe is great served chilled.

2 quarts water
12 ounces red potatoes (cut into 1/2 inch dice)
6 ounces whole green beans
2 Tbsp olive oil
1 Tbsp white wine vinegar
1 small shallot (minced)
2 large black olives (minced)
8 grape or cherry tomatoes
1 Tbsp fresh oregano
1 Tbsp fresh parsley
1/4 tsp salt
fresh ground black pepper (to taste)
spray olive oil
2 4 ounce tuna steaks

Place the water in a large skillet over high heat. When it is at a slow boil, add the diced potatoes. Cook for about 10 minutes. Don't allow the water to come to a full boil, but simmer slowly.

When the potatoes are al dente, scoop them out of the water to a strainer. Add the green beans to the remaining hot water and blanch until slightly tender.

While the beans are cooking, place the olive oil, vinegar, shallot, olives, oregano, parsley, salt and pepper in a large glass bowl and whisk until blended.

Use the tip of a sharp knife and gently pierce the tomatoes with a single 1/8th inch slit for each. Add the tomatoes to the bowl. When the beans are done, drain them and place them in the glass bowl along with the potatoes. Toss to coat well. Place the bowl in the microwave and set the timer for 1 minute but don't start it just yet.

Wipe the skillet clean and place it over high heat. Spray lightly with olive oil and when the pan is hot add the tuna steaks. Sear for about 3 4 minutes on each side.

In the last minute of cooking, start the microwave to heat the sauce and veggies. When done place the tuna on a plate and top with the nicoise vegetables and sauce.

Nutrition Facts

Serving size = 4 ounces tuna with vegetables

Servings = 2

.

Amount Per Serving

Calories 463 Calories from Fat 177
  % Daily Value
Total Fat 20g 31%
    Saturated Fat 3g 17%
    Monounsaturated Fat 12g  
    Trans Fat 0g  
Cholesterol 43mg 14%
Sodium 395mg 16%
Total Carbohydrates 41g 14%
    Dietary Fiber 7g 27%
    Sugars 4g  
Protein 32g  
Vitamin A 81% Vitamin C 67%
Calcium 9% Iron 24%
Vitamin K 63 mcg Potassium 1471 mg
Magnesium 29 mg