Fish is a great source of lean protein and nutrients such as omega-3 fatty acids essential for heart and brain health. According to the Journal of American Heart Association, eating fish can contribute to a lower heart-disease risk. Be sure to choose albacore tuna, the safest, healthiest – low levels of mercury and PCBs, and most environmentally-friendly fresh tuna that has been caught in Canadian or U.S. Pacific waters.
Pan Seared Tuna with Soy Ginger Sauce
4 fresh albacore tuna steaks, about 3/4 inch thick
Extra-virgin olive oil, to coat tuna
Sea salt and freshly ground pepper
1 tablespoon white wine vinegar
5 ounces dry white wine
1/4 cup minced shallot
1 teaspoon soy sauce
1 teaspoon grated fresh ginger root
1/4 cup chopped fresh parsley leaves (no stems)
Rub tuna with olive oil, salt and pepper and let marinate for at least 20 minutes.
Combine white wine vinegar, white wine and shallots in a small saucepan over medium heat.
Simmer until the liquid is reduced slightly, the strain out shallot and discard. Stir the soy sauce and ginger into the reduction in the pan. Reduce heat to low and whisk ingredients together.
Turn heat off and stir in parsley.
Heat a cast-iron grill skillet over low heat until very hot (test with a few drops of water splashed into the pan, they should evaporate almost immediately.) Arrange tuna steaks in skillet and sear for 3 to 5 minutes each side. The outside should be well browned and brown with a touch of pink, or medium rare, in the center.
Plate tuna, drizzle with soy ginger sauce and serve with a side of spring vegetables – steamed asparagus and new potatoes.