Tuna, fennel salad makes low-calorie, high-protein dish
From the SCCC Kitchen
“From the SCCC Kitchen” offers tastes from Schenectady County Community College’s culinary arts program. Today, instructor Michael Stamets moves into early 2013 with a healthy and diet-conscious dish.
January is a time for resolutions in the kitchen.
Cheeseburgers and potato salads can wait until summer. Right now, Michael Stamets believes seared tuna with herbs and fruit is the way to proceed into early 2013.
“It’s going to be a little healthier for you,” he said. “You’re not going to have as many calories in it and there are some really nice flavors; they really complement each other.”
The tuna, which is seasoned with ground fennel, salt and pepper before a quick sear in a frying pan, is also an elegant addition to any dinner party.
“It’s one of those things you see a lot in restaurants and maybe people don’t know how to do,” Stamets said. “It’s so simple to do it yourself.”
Serving the tuna means slicing it with a sharp knife. Stamets said home chefs can wrap the tuna in plastic and then slice — the covering will prevent the tuna from breaking apart.
Seared Tuna with Fennel and Orange Salad
1 pound tuna (Saku block tuna)
Ground fennel, to taste
Salt, to taste
Pepper, to taste
2 fennel bulbs
3 tablespoons olive oil, plus more, to taste
Rub tuna in ground fennel, salt and pepper. Heat a pan and put a little olive oil in it. Sear tuna for about 20 seconds per side.
Slice fennel bulbs thinly. Cut rind from oranges and divide into segments.
Squeeze orange rinds for extra juice (or add 1 teaspoon of orange juice) and the juice of one lemon. Combine with 3 tablespoons of olive oil to make citrus vinaigrette. Toss fennel and orange segments with the vinaigrette. Slice tuna thinly and serve on top.