Tag Archives: tuna

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
ORANGE BRAISED BOK CHOY
1 orange
1 bunch baby bok choy, trimmed
SOY CORIANDER SAUCE
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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Asian-inspired Tuna Salad

Asian-inspired Tuna Salad 018bIt’s hard to believe, but today marks a year since I posted for the first time on Rachel’s Kitchen NZ. It has been an interesting year, which at times has been challenging, but Rachel’s Kitchen NZ has kept me grounded and focussed and continues to do so.

I have meet some very generous and inspiration people from around the world and there are some really creative food people out there sharing their recipes, eating and food experiences with a largely anonymous audience. For a glimpse of some of the blogs and food websites which I regularly read and enjoy check out my Blogroll.

Thank you to all those fellow bloggers who have supported me and offered advice and, of course, a huge thank you to those who have subscribed to Rachel’s Kitchen NZ or visit regularly.

So to say, Happy Birthday to Rachel’s Kitchen NZ, it’s an easy tuna salad combining store cupboard ingredients with fresh vegetables.

The tuna mixture has a multiple of uses, serve as a salad as I have here, use as a lunch box salad or spoon into baked bread cups for an easy nibble pre-dinner nibble.

Asian-inspired Tuna Salad

Make up a batch of the tuna mixture and store in the fridge for your weekday lunches – eat as a salad, team with lettuce and other salad
ingredients for a wrap, roll or sandwich filling. One batch will give you lunch for at least four days for less than the cost of one bought lunch.

Serves 4

3 x 185g tuna chunks in spring water, drained
2 green onions, sliced
1 iceberg lettuce, shredded
¼ cup roughly chopped fresh coriander
1 tbsp sesame seeds
freshly ground black pepper
GINGER AND SESAME DRESSING
1 tbsp grated fresh ginger
¼ cup lemon juice
2 tbsp vegetable oil
2 tbsp tamari (gluten-free soy sauce) or soy sauce
1 tsp sesame oil

1              To make dressing, place ginger, lemon juice, vegetable oil,
tamari and sesame oil in a small bowl and whisk to combine.

2              Place tuna, green onions and coriander in a separate bowl and toss to combine. Pour over ¼ cup dressing and toss to combine.

3              Just prior to serving, line a serving platter with shredded
lettuce and pile tuna mixture on top. Drizzle with remaining dressing and scatter with sesame seeds.

Happy cooking and eating.

Recipe by Rachel Blackmore

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See my first post:

Cherry & Kirsch Jam

Cherry & Kirsch Jam

 

Tuna & Avocado Rice Bowl

Tuna, Avocado Rice Bowl 001aOn the first Wednesday of each month the one who I usually cook for, dine with and cohabitate with has a meeting and it is my night off.

However, I look on this night as a time when I can cook something that I would not normally cook because JR’s (the above mentioned) tastes, likes and dislikes do not have to be considered. Having said that he does in fact eat most things, but there are few things that don’t rate highly including raw fish and avocado, he is also not keen on pasta and a handful of other foods so these are the ones that I tend to choose on these nights.

JR is also my chief taste tester, dining companion, has been my
biggest supporter for nearly 30 years (now that’s scary when I write it) and along with that comes the role of critic – oh well you can’t have everything!

So last Wednesday I made this easy and delicious Tuna & Avocado Rice Bowl just for myself. It would however, be easy enough to
increase quantities to feed several people.

Tuna & Avocado Rice Bowl

Serves 1

½ cup brown rice
¼ cup tamari (gluten-free soy sauce) – you can use soy sauce
¼ cup lemon or lime juice
1 tbsp sesame oil
1 tsp grated fresh ginger
2 tsp sesame seeds
150g sushi-grade tuna, cubed – I used yellowfin but choose what looks best and is available on the day
½ avocado, cubed
1 green onion, sliced
thin slices fresh chilli

1              Cook rice using you preferred method. Fluff up with fork.
2              Meanwhile, combine tamari, lemon juice, oil, ginger and 1 tsp sesame seeds in a bowl. Add tuna about 10 minutes before serving. Toss to combine and marinate for 5 minutes.
3              Place warm rice in a serving bowl, drain tuna and place on top of rice. Add avocado to marinade, toss gently, drain and pile on top of tuna. Scatter with green onion, chilli and remaining sesame seeds. Drizzle with a little of the marinade, if desired.

Happy cooking and eating.

Recipe by Rachel Blackmore

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Spiked Tuna Melts

Tuna Melts 005aTuna melts are a great lunch standby or serve with a mixed leaves salad for a light evening meal.

While I do not use many processed or canned foods, canned fish is one ingredient I find useful to have in the pantry.

For this recipe I used canned tuna flakes in spring water. Canned tuna is also available as chunks, or ‘sandwich-style’ and all types are available in brine, spring water and a variety of oils including extra virgin olive oil, soy bean oil and vegetable oil – which one you choose is going to depend on personal taste and how it is to be used.

There are also flavoured varieties such as tuna with tomato and
basil, tuna with savoury onion or lemon and cracked pepper. I am not a fan of the flavoured varieties preferring to add my own
flavours but I can see that they could be useful for sandwiches and other quick meals.

Canned tuna is a healthy food choice as it is a good source of long-chain omega-3 fats and is generally not a high-energy food
especially if you choice the spring water and brine options. If sodium is a concern for you check the label, because as with all processed and canned foods this can be a hidden source of this substance

Spiked Tuna Melts

Serves 2

180g can tuna flakes in spring water, drained
2 tbsp mayonnaise
½ small (50g) red onion, finely chopped
2 tsp capers, rinsed and drained
2 tsp lemon or lime juice
1 tsp chilli sauce of your choice or to taste – I used Orcona Hairy Cactus, which is a medium heat green jalapeno sauce
salt and pepper to taste
4 slices bread of your choice – on this occasion I used wholemeal sourdough
4-6 slices tomato
½ cup (50g) grated Hohepa Danbo cheese

1              Preheat to high heat and place rack in highest position.
2              Place tuna, mayonnaise, onion, capers, lemon or lime juice, chilli sauce and oregano in a bowl and mix to combine. Season to taste with salt and pepper.
3              Place bread on an oven tray, then divide mixture between slices, top with tomato slices and grated cheese. Grill for 5-8 minutes or until cheese is melted and golden.

Happy cooking and eating.

Recipe by Rachel Blackmore

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