Its Always Tuna Time

Fresh tuna is widely available year-round. It’s high in protein and vitamins A, B12 and B6. It also contains a healthy dose of potassium, iron, magnesium, zinc, folic acid and niacin. Plus a 3½-ounce serving is only 100 calories.

Because tuna cooks in a short time, it’s a fantastic main course to serve during the week or when you’re in a hurry. And tuna’s mild flavor is the perfect foil for a variety of flavorful sauces, plus it’s easily pan-seared, grilled, baked or sautéed.

To keep the smooth, sweet consistency of tuna at its best, marinate or season the tuna only five to 10 minutes before cooking and do not overcook it. Bon appétit!

Seared Seeded Tuna
With Avocado, Cucumber And Red Pepper

(Serves 4)

4 5-ounce tuna steaks, about 1/2-inch thick

1 tablespoon freshly squeezed lemon juice

1 tablespoon extra virgin olive oil

1/2 teaspoon mustard seeds, crushed in mortar and pestle or bottom of heavy pan (Optional: fennel seeds)

2 teaspoons sesame seeds, toasted

Sea salt and freshly ground black pepper, to taste

For the sauce:

2 ripe but firm avocados, pitted, peeled and cut into small dice

2 to 3 Persian cucumbers (or 1/2 English, hothouse cucumber) peeled and diced

1 red bell pepper, cored, seeds removed and diced

1 small red onion, finely chopped

About 1/4 cup chopped parsley leaves

About 1/4 cup chopped basil leaves

Juice of one lemon

2 teaspoons rice wine vinegar

About 1/3 cup extra virgin olive oil for drizzling

Sea salt and freshly ground black pepper to taste

To prepare:

Make the sauce first.

Combine the chopped avocado, cucumber, bell pepper, onion and herbs together.

Whisk together the lemon juice and vinegar in a small bowl.

Slowly add the oil until well blended.

Add salt and pepper and then drizzle the dressing over the vegetables.

Taste and adjust the seasonings.

Set aside until the fish is grilled.

Preheat the grill on high for 10 minutes.

Place tuna steaks on a plate and drizzle with lemon juice and olive oil, turning to coat both sides.

Sprinkle mustard and sesame seeds, and salt and pepper on both sides.

When the coals are hot, grill the uncovered fish, turning once, until barely cooked, about 3 minutes on each side, or according to personal preference.

Transfer to warm platter or dinner plates.

Spoon the avocado sauce on top or on the side.

Serve at once.

Brown Rice
With Black Beans

(Serves 4)

1 medium yellow onion, chopped

Canola or grape seed oil for sautéing

About 1 teaspoon each dried parsley and basil leaves

2 cups long-grain brown rice

4½ cups chicken stock, hot

1 to 2 tablespoons olive oil

1 yellow onion, chopped

2 cloves garlic, minced

3 stalks celery with leaves, diced

1/2 green bell pepper, chopped

Sea salt and freshly ground black pepper to taste

1 large can (28 ounces) black beans, well drained

A fistful of flat leaf parsley leaves, chopped

8 or 9 fresh basil leaves, chopped

To prepare:

Preheat the oven to 375 degrees.

Coat the bottom of a heavy casserole dish with oil and cook over moderate high heat.

Add onion and sauté until beginning to soften.

Add parsley, basil and rice and stir until the rice glistens.

Add the stock all at once.

Stir well.

Cover and bring to a boil.

Place in the oven and bake until all the stock is absorbed, about 35 to 45 minutes.

Meanwhile, coat the bottom of a large skillet with oil and cook over moderate-high heat.

Add onion, garlic, celery and green pepper.

Sauté until everything begins to soften.

Stir in the beans and sauté until heated through, about 5 to 8 minutes.

Add salt and pepper, to taste and set aside until rice is done.

Stir the beans into the cooked rice.

Add fresh parsley and basil and mix well.

Taste and adjust the seasonings before serving.