The Fourth of July is around the corner, and that means it’s time to fire up the backyard grill and start cooking. I invite you to take a holiday break from the traditional menu of burgers and hot dogs. Set off your culinary fireworks and create mealtime sparkles with this fun and festive seafood recipe: sesame tuna steak with mango salsa. My grandfather prepared this dish on many summertime visits.
Packed with flavor, the tuna steak can be served chilled on a cool salad or dressed into a sandwich as a hearty crowd-pleaser. The steak can be prepared rare or medium rare, so be sure to use fresh tuna of a good quality.
Do not be fooled by the stunning presentation; it’s easy to prepare. This recipe is fast and as delicious as it is exotic, especially when you add in the mango salsa.
Happy Fourth of July, and don’t forget to think about our troops.
Tuna Steak
Ingredients:
- 1/4 cup low-sodium soy sauce
- 2 tablespoons finely chopped green onions
- 2 tablespoons fresh lemon juice
- 2 teaspoons dark sesame oil
- 1 teaspoon chili oil
- 1 clove fresh garlic, minced
- 4 (5-ounce) tuna steaks (about 3/4-inch thick)
- Olive oil
- 1/2 cup sesame seeds, white and black combined, or white only
Preparation:
- Marinade tuna steaks in a mixture of soy sauce, chili oil, sesame seed oil) for at least 20 minutes, but no more than two hours
- Using a grill brush, scrape the grill free of burnt food remnants. Use a paper towel or bar towel (lightly dabbed with olive oil) to provide a light coating of oil to the grill. Be careful not to apply too much, because excess oil could catch fire.
- Preheat grill on high while steaks are marinating.
- Coat steaks with sesame seeds. (This step is optional.)
- Place steaks on preheated grill.
- Grill for three minutes on each side.
- Tuna steaks should be rare or medium rare!
- Serve with corn on the cob and grilled asparagus.
Note: If you don’t have a grill, then coat a frying pan with sesame oil. Using a high temperature, sear each side of the tuna briefly, so the steak is still rare and red in the center.
Nutritional Information: Calories: 258; fat: 8.4g; saturated fat: 1.9g; monounsaturated fat: 2.6g; polyunsaturated fat: 2.7g; protein: 30.3g; carbohydrate: 1g; fiber: 0.2g; cholesterol: 48mg; iron: 1.6mg; sodium: 327mg; calcium: 20mg
Add to your favorite salad or to a grilled bun with red onions. For an extra kicker, top the tuna steak with mango salsa!
Mango Salsa Recipe
Ingredients:
- 1 mango, peeled and diced
- 1/2 cup peeled, diced cucumber
- 1 tablespoon finely chopped jalapeno
- 1/3 cup diced red onion
- 1 tablespoon lime juice
- 1/3 cup roughly chopped cilantro leaves
- salt and pepper
Preparation:
- Combine the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves.
- Mix well.
- Season to taste with salt and pepper.
Nutritional Information: ( Portion 2 oz) Calories: 65; carbohydrate: 16g; protein: 2g; fat: 0g; Cholesterol: 0mg; sodium 65mg; fiber: 2g; iron: 1mg
About Earl
Earl Beaver has led the Food Service team at Mariners Hospital since 2012. Inspired by his grandfather who was a military chef and restaurant owner, Mr. Beaver entered the food world at the age of 12 — helping at his uncle’s restaurant in Chicago.
In addition to gaining first-hand experience by working in various popular eateries and owning a catering business, he attended Chicago College culinary programs learning about wines and different food preparations.
He attended the University of Florida and completed the certification dietary manager program and received an associate degree in management from Miami Dade College. Mr. Beaver was named 2014 FCAA Achiever for Mariners Hospital.