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BiCoastal Seafood
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15 Minute Tuna with Sage
Tuna is so high in Omega-3’s that it is a wonderful fish to eat often. This is a great tasting and interesting way of preparing it with the fresh sage that can be done in just 15 minutes. It gives you a lot of flavor with a healthy, light sauce. Prep and cook time: 15 minutes.
Ingredients:
1 lb tuna cut into 4 pieces
2 medium cloves garlic, pressed
2 tbs finely grated or minced lemon rind
1 + 2 tbs fresh lemon juice
2 tbs finely minced fresh sage, {or 1 tbs dried}
1 tbs finely minced fresh parsley
¼ cup chicken or vegetable broth
pinch red pepper flakes
salt and black pepper to taste
Preparation:
Prepare all the ingredients and have ready to use.
Rub tuna with 1 tbs fresh lemon juice and season with salt and black pepper.
Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes. Cook tuna on each side for about 1½ minutes. This is our (Stove top Searing) cooking method. Remove from pan, and place on a plate.
Add rest of ingredients to pan in order given, and cook for about 1 minute. Pour over tuna and serve. Serves 4.
Great with: Parsley potatoes, or rice, and red beets
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Healthy Cooking Tips: Because tuna can get dry when cooked it’s important to choose very fresh cuts at least 1 inch thick. Yellowfin tuna is a good type for this dish. Because temperature varies in stoves check for doneness only about 30 seconds after turning. Tuna is usually best, cooked medium rare. Stick the tip of a sharp knife to check for doneness. It should begin to flake on the outside, but still be reddish and firm in the center.
Remove it from the heat slightly before it’s cooked to your preference, as it continues to cook after it has been removed from the heat. Make sure that your sauce ingredients are very finely minced for this recipe, especially the lemon rind. The flavors merge together better and the rind can be strong and bitter if left in bigger pieces. Don’t over cook the sauce. You want it fresh tasting for best flavor.
[ Source: The World's Healthiest Foods ]
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