Seared Tuna with Orange Braised Bok Choy

Seared Tuna with Orange Braised Bok ChoyI love this description of tuna on the WWF site “If fish were like cars, tuna would be the Ferraris of the ocean—sleek, powerful, and made for speed. Their torpedo-shaped bodies streamline their movement through water, and their special swimming muscles enable them to cruise the ocean highways with great efficiency.”

While we do see tuna quite often it is usually very expensive, so when I see albacore which is a smaller species and while used
extensively for canning when sold fresh is usually less expensive, as it was the other day at Tangaroa Seafoods. Because of its smaller size albacore is often sold as fillet pieces rather than how the larger tuna species are sold, as steaks.

Seared Tuna with Orange Braised Bok Choy

With their Asian flavours serve the tuna and bok choy over steamed rice – I like brown rice, but white or brown work equally well.

Serves 2

2 tuna steaks or pieces of fillet – each about 150g
sea salt and black pepper
vegetable oil
sesame oil
1 orange
1 bunch baby bok choy, trimmed
1 green onion, thinly sliced
2 tbsp soy sauce
1 tsp apple cider vinegar
¼ tsp honey
pinch dried chilli flakes
2 tbsp chopped fresh coriander

1              For the bok choy, squeeze juice from orange. Place bok choy, orange juice and a few drop of sesame oil in a saucepan, add a splash of water and season with a grind of salt and pepper. Cover and cook over a low heat for 15 minutes or until bok choy is wilted.

2              For the sauce, place green onion, soy sauce, vinegar, honey, chilli flakes and a few drops of sesame oil in a small bowl and whisk to combine. Just prior to serving, stir in coriander.

3              Heat a heavy-based frying pan over a high heat, season tuna with salt. Add a good splash of oil to the pan, add tuna and cook for 1-2 minutes each side to sear and cooked to your liking.

4              To serve, add half the sauce to the cooked bok choy and toss. Divide bok choy between serving plates, top with tuna and drizzle with remaining sauce.

So tell me, is tuna readily available in your part of the world and if, so which species do you see most often?

Where did the ingredients for this dish come from:
Tuna: Tangaroa Seafoods – Napier; Coriander: The Chef’s Garden @ Epicurean – Hastings; Bok choy, green onion: Krismaw Gardens – Hastings; Honey: The Naked Honey Pot – Taradale; Apple cider vinegar: Te Koha Organics – Hastings; Dried chilli flakes: Orcona
Chillis ‘n Peppers
– Hastings; From the garden: orange; Store
Cupboard Ingredients:
salt, soy sauce, vegetable oil, sesame oil.

Note: Many of these producers can be found at the Napier Urban Food Market each Saturday morning and/or at the Hawke’s Bay Farmers’
Market each Sunday morning.

Happy cooking and eating.

Recipe by Rachel Blackmore

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