Wednesday, June 27, 2012

Cilantro Gremolata Poached Tuna & Tuscan Green Beans

Poaching your own tuna will give a light non-fishy flaky tuna that doesn’t compare to canned tuna.  Tuna is 32 calories per ounce with no fat so it’s a great protein source that is low calorie.  
Purchase tuna steaks.  You can get them in the freezer section or use fresh from your fish market.

I love these Tuscan Green Beans and they make an excellent side dish that is full of flavor and different.  Today I had some green beans in my fridge that needed to be used up so I decided to make these as a bed to my Poached Tuna Salad that I made with Gremolata to give it a flavor punch without adding mayo.

Gremolata is a condiment that is used in Italy that is typically served with veal.  Plus it's normally made with Italian Flat Leaf Parsley but I had fresh Cilantro on hand and it was excellent.  (Remember...use what you got!)

It only takes 20 minutes to poach the tuna and it's well worth the effort.  Here is how you do it:

I like to use chicken broth with my water so it will give it a little more flavor, however you can use vegetable broth if you prefer.  Use what herbs you have on hand.  This is what I used today.  The purpose of adding these aromatics to the broth is to boost the flavor.
Poached Tuna
16 oz Chicken Broth, No Salt Organic
1 Cup Water
Fresh Thyme
Fresh Rosemary
Garlic Clove, Smashed
Sliced Red Onion
Himalayan Pink Sea Salt

In a medium sauce pan, bring chicken broth, water, pink sea salt, herbs, garlic clove and red onion to a low simmer.  Add tuna steaks and let simmer, turning over half way to cook evenly on both sides.  Simmer 20 minutes until tuna flakes.  Transfer to a plate to cool.  

Flake Tuna and add Cilantro Gremolata - toss together and set aside.  Prepare Tuscan Green Beans.

Prepare Cilantro Gremolata

1 cup Fresh Cilantro, chopped
1 clove garlic, peeled & minced
1 Lemon, zested
Himalayan Pink Sea Salt & Freshly Ground Black Pepper, to taste

Mix together in a small bowl.  Yields approximately 3 tablespoons.

Tuscan Green Beans

1lb Fresh Green Beans, Washed & Trimmed
24ct Cherry or Grape Tomatoes, Sliced in half
3 Cloves Garlic, Sliced
1/4 Cup Extra Virgin Olive Oil
2 tsp Herbs de Provence or 1 Spring Fresh Rosemary
Himalayan Pink Sea Salt
Fresh Cracked Black Pepper

In a large skillet over medium high heat add Extra Virgin Olive Oil.  Sauce garlic until light brown then stir in Cherry Tomatoes and either a sprig of Rosemary or I love to use Herbs de Provence, it's a beautiful flavor.  Cook covered for approximately 3-5 minutes until the Tomatoes melt into the Olive Oil and then add the Green Beans.  Toss in sauce and cover.  Reduce heat to a low simmer and cook for 8-10 minutes.  Green Beans need to be tender yet crisp.  Not over cooked.  Serve immediately.

To serve together...Plate Tuscan Green Beans, Add Poached Tuna & Cilantro Gremalata.  A wonderful pairing. 


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