Seared Tuna Steak Salad

Tuna Steak 2

 

I know it’s been a while since my last post! I am hopeful I will be able to apply some of the principles I’m learning in my operations class to make more time for posting. 🙂 Check out this quick tuna steak recipe. I added this chilled on top of a mixed green salad with avocado, toasted sunflower seeds, cucumber and tomatoes with a drizzle of balsamic vinegar. Tasty and simple! As always, please share your thoughts.

Ingredients:

5 oz tuna steaks (2)

1 tsp cayenne

1 tbsp soy sauce

1/4 cup fresh orange juice

2 tsp fresh grated ginger

1/2 tbsp honey

1 tsp sea salt

1 tbsp coarse black pepper

1 tbsp olive or avocado oil

 

Directions:

 

  1. In a small bowl or ramekin add soy sauce and honey and mix well until honey is dissolved.
  2. Juice the orange, grate the ginger and and add to the bowl. Add salt and cayenne and mix well.
  3. In a gallon ziploc bag, add tuna steak and marinade. Refrigerate overnight.
  4. Add oil to a large skillet over medium heat. Once oil is hot, add steaks and add coarse black pepper to the top side up. (This will make a crust once flipped.)
  5. Cook for 2-3 minutes then flip and repeat.
  6. Remove from heat and let rest for 10 minutes before slicing.
  7. Add on top of you favorite salad mix.

Veg Forward Meals

 

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I decided to cleanse my palate with a couple vegetarian dishes this week and decided on a chickpea and millet salad with an array of sliced veggies in a citrus vinaigrette. This dish took 20 minutes to make and will hold up well in the fridge this week. I decided to use canned organic chickpeas and at 99 cents at Trader Joe’s, it was an easy yes to pay and extra 20 cents for the organic option. Regardless it is still important to rinse any canned beans to remove extra salt from your dish.

As a second meal this week, since I am still craving avocado and have the fixings, I’m thinking another round of veggie bowls are in order with some black beans, sautéed mushroom, onion and peppers with cilantro rice, sour cream and fresh guacamole. The rice, beans and sautéed vegetables can all be prepared ahead of time where the only thing to make is fresh guacamole per serving which takes all of three minutes.

Check out the recipe below for the chickpea and millet salad. If you are interested in the veggie bowl dish, I have posted a similar recipe in my A Bowl of Fun post.

Ingredients:
1/2 cup millet dry
1 1/4 cup water
1 cup sliced asparagus
1 cup diced tomato
1/2 cup diced yellow or red onion
1 14 oz can organic chickpeas
4 tbsp. chopped parsley
2 tbsp. chopped orange mint (or reg. mint)
1/2 cup sliced mushroom
1/2 cup fresh squeezed orange juice (2 juicing oranges)
Juice of 1/2 lemon
3 tbsp. olive oil
Salt and pepper to taste

Directions:
1. Toast millet over medium high heat for 2 minutes by gently shaking the pot and flipping the millet with a fork or spoon. Add water and bring to a boil and then reduce heat, top it (to cook like rice) for 15 minutes.
2. While the millet cooks, wipe mushrooms (about 4) and slice thinly and set aside. Peel and dice a small onion and add about 1/2 cup and mushrooms to a small skillet. Sauté over medium heat for three minutes to soften.
3. Rinse asparagus. Take one spear and bend lightly until it breaks naturally. Use this as a measurement to cut remaining spears. Thinly slice asparagus on an angle and set pile aside.
4. Rinse and dice one to two small tomatoes and set aside. Rinse and chop parsley and mint.
5. Add onion and mushroom mix to a medium-sized bowl and other vegetables. Once millet is cooked and still hot, add on top of the veggies and mix well. The steam with help soften the vegetables.
6. Open and rinse the can of chickpeas and add to the bowl. Rinse and roll the lemon and oranges and cut each in half. Add the herbs and juice oranges and half a lemon directly over the mixture.
7. Mix well and salt and pepper to taste. (Start with 1 tsp. of sea salt and a coarse black pepper.)
8. Enjoy!

A Bit Of Hash

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I meant it when I said that I like to use my leftovers. I went to the farmer’s market Saturday and picked up some fresh red potatoes, spinach green onion and egg to make a hash with my leftover steak from my steak dinner. I typically like to keep leftover reheating of items like steak or seafood to 1-3 days. When I say this was delicious and hit the spot after kickboxing and Krav Maga, I do not jest. While  I was prepping the potatoes for this dish, I also decided to make two single-serving bags for breakfast during the week or weekend brunch. Essentially you would expand the potato portion of the recipe below for the number of people you are cooking for, prep the onion and potatoes in the same way and put it in a Ziploc bag and then the freezer until ready to use. You can also add white onion and bell pepper if desired. See the ingredients and recipe below for this easy breakfast brunch or dinner. As always, feel free to share your thoughts.

 

Ingredients:

  • 1-2 small red potatoes (1/2 cup)
  • ¼ cup of chopped green onion
  • 1 cup chopped spinach
  • 2 eggs
  • ½ cup of water
  • 1 tbsp. minced garlic
  • 2 tsp. salt
  • 2 tsp. onion powder
  • 2 tsp. coarse black pepper
  • 1 tbsp. of oil or butter of choice
  • Leftover steak (4-6 oz)

 

Directions:

  1. Wash potatoes. Cut in half longwise and then dice each half by slicing each half into strips and then dicing into smaller pieces. You want them small so that they cook faster.
  2. Rinse and chop green onion. (Reserve a tbsp. of onion for eggs.) Smash garlic gloves to remove skin with the flat of your knife, cut off ends and then run dice until fine.
  3. Use half of the oil of your choice and heat over medium heat until pan is hot.
  4. Add potatoes, green onion, garlic and half of seasoning. Let simmer for 2-3 minutes before adding water topping it and reducing to medium-low heat. Let cook for 8 minutes.
  5. Rinse and chop spinach while potatoes are cooking. After 8 minutes stir the mixture and then add the spinach and the other half of seasoning. Let cook for 5 minutes.
  6. While spinach is cooking, cube the remaining steak. Reduce heat on potatoes and add steak to pan. Let cook for 2 minutes then cut off heat. The steak will continue to cook in residual heat.
  7. In a separate pan, heat the other half of the oil and drop in the 1 tbsp. of green onion. Once heated add eggs and cook to preferred temperature.
  8. Plate hash and top with the eggs. Enjoy!

A Bit Of Preparation

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A lot of my friends know I often bring my lunch to work; it’s cost effective and I know exactly what’s in it. I often use part of my weekend to prep meals for the week, both lunch and dinner. I made a simple chicken salad that was great for lunch today. One can makes enough for 3 to 4 servings. You can also sear fish or chicken to go with a salad or sides of your choice. Yesterday evening I made a brining solution for the two beautiful whole, fresh flounder I picked up at Saturday’s Farmers Market. I let the flounder soak overnight and seared them in olive oil and finished the fish in the oven with fresh lemon, capers, butter and parsley. I wilted some beet greens and Swiss chard with garlic, topped them with pickled onions and carrots and topped the fish with microgreens from the farmers market which packs the nutrients  of broccoli, kale and assortment of other veggies without requiring me to eat them all tonight. And while this dish is absent of a carb or starch, I should mention I roasted potatoes with onions for my leftover fish; tonight I am saving myself for the ice cream I also made this weekend. Should I add chocolate? I think so. 🙂

Check out the recipes below. The chicken salad took all of 5 minutes and the fish dish took 35 minutes. Now I could be faster with my knife and potato peeler but if you have a partner or kids, they can make easy work of the pickling job or chopping the greens.

Chicken Salad Ingredients:
1 can chicken or 1 cup of leftover baked or roasted chicken
1/2 cup of minced celery
1/4 cup minced yellow onion
1 1/2 tbsp mayo
1 tbsp creole mustard
1 tsp cayenne
1 tsp sea salt
1tsp coarse black pepper

Directions:
1. Chop celery and onion.
2. Open and strain can of chicken by pressing lid down to release liquid and place in a small bowl.
3. Add celery, onion mayo, mustard and seasoning. Mix well.
4. Top with foil and place in fridge until ready to serve.

Day 1:
Flounder Brine Ingredients:
Ziploc gallon bag
Measuring cup
3 cups of water
1 1/2 tbsp sea or kosher salt
1 1/2 tbsp sugar
3-6 bay leaf depending on size
2-4 pieces of lemon peel

Directions:
1. Place fish in Ziploc bag after rinsing.
2. In a measuring cup, add water sugar and salt and stir until dissolved. Pour into Ziploc bag.
3. Add bay leaf.
4. Cut the ends off of a lemon and the  zest from each side. Avoid cutting into the fruit. Add to the Ziploc bag.
5. Seal and squeeze excess aid from the bag, being mindful of the water solution.
6. Store on a plate in the fridge overnight.

Day 2:
Seared Flounder Ingredients:
Flounder in brine
1 tbsp olive oil
1 tbsp butter
1/2 cup chopped parsley
1/2 lemon or 2 tbsp juiced
1 tbsp capers (optional)
2 tsp sea salt
2 tsp coarse black pepper
2 tsp onion powder
2 tsp garlic powder
1 cup of chopped beet greens
1 cup of chopped Swiss chard

Pickled Veggie Ingredients:
1 carrot shredded with potato peeler
1/2 onion sliced thin
1/4 cup rice wine vinegar
1/2 tbsp sugar
1/2 tsp salt
1 tsp coarse black pepper
1/2 tsp cayenne

Directions:
1. If cooking potatoes, slice 3 in half and then  into 1/2 inch thick pieces and add to a cooking sheet covered in parchment paper with thin slices onion. Drizzle olive oil, salt pepper and garlic powder and add to a preheated 375 degree oven. If no potatoes still heat oven for the fish. (Optional)
2. In a medium-sized bowl, add vinegar and sugar and mix until dissolved.
3. Peel carrot then shred, using a potato peeler, into the bowl.
4. Thinly slice onion and add to the bowl. Add seasoning and mix with a fork before topping with foil and setting it aside.
5. Heat olive oil in a large skillet over medium high heat.
6. Rinse fish in cool water to remove excess salt and place on a plate. Season each fish with a fourth of the seasoning on one side. Once pan is hot place seasoned-side down. Season other side.
7. Let it cook for 3 minutes. Then flip to other side and reduce heat to medium for 2 minutes. Squeeze in lemon juice to deglaze the pan, then add parsley, butter, capers and a splash of water and place in oven for 5 minutes or so depending on size of fish.
8. While fish cooks, add greens to a non-stick pan and cook for 3 minutes with garlic, 1/2 tsp of salt and pepper and a pinch of water.
9. Turn off heat and remove everything from the oven carefully.
10. Plate greens first, then picked veggies. Place the fish on top. Add micro greens or a little chopped parsley to the top and enjoy.