Fast Food

June 19, 2009


Five-Minute Dinner

Oh, good, we can eat BC Albacore tuna – SeaChoice and David Suzuki say so. It is really fast and easy to sear up a light tuna dinner. Seriously? The tuna took two minutes to cook, actual time. And you know what? I probably could have cut the cooking time down by thirty seconds. The attractive side salad, maybe it’s a coleslaw of sorts, took two minutes, too. I chose interesting ingredients for the coleslaw knowing I would take a photo. Interesting ingredients seem to be the food equivalent of full hair and make-up. By all means, go to your nearest market or produce stand and pick out small quantities of this and that. I’ve listed the ones I used, but don’t be distracted if you don’t recognize some things on this list, it’s all optional. Go classic and use a small head of red cabbage and nothing else.

Serves 4

1 teaspoon coconut oil

1 small BC Albacore tuna loin, about one pound, or 450 grams in metric-speak, cut into four portions

sea salt, or Five-Pepper Salt – you made some, right?

one handful of finely shredded red cabbage, if you’re using cabbage only, increase to four handfuls

three leaves of radicchio, in fine ribbons

a few pea shoots

some enoki mushrooms

one small pinch of cilantro leaves

small bunch of sea asparagus

1/2 an avocado, cubed

1/2 Thai red pepper, spicy!, optional

two strips of dulse*, shredded, or use nori

1 tablespoon sesame seeds

2 tablespoons yuzu** or lemon juice

1 tablespoon pumpkin seed oil

another pinch of sea salt

drizzle of sesame oil

Heat a medium-sized cast iron pan over medium-high heat with the coconut oil. Allow pan to heat thoroughly, it will begin to smoke, that’s how you know it’s ready. Meanwhile, season tuna pieces with sea salt or Five-Pepper Salt. Sear tuna for one minute or less on each side, about two minutes in total. Remove from pan to a cutting board, it will cool as you prepare your coleslaw. To assemble coleslaw, put all remaining ingredients into a medium bowl and toss together to combine. Pile onto four plates. Slice tuna loins and set alongside coleslaw. All done, and in record time. I’m sure my friend Courtney will enjoy this recipe – she likes tuna and anything that doesn’t take too much time.

* Dulse is a red, chewy, mineral-loaded seaweed

** Yuzu is a Japanese citrus fruit. I use a bottled version, which I think of as RealYuzu. You know, like the bottled lemon juice that sort of but doesn’t really taste like lemon, Realemon?


2 Responses to “Fast Food”

  1. jevanshead said

    I was a lucky participant in the devouring of this meal. So delicious, filling but not heavy in anyway.

  2. Herb Chan said

    BC albacore tuna is amazing… gonna totally try this preparation!

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