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Baked Shells with Tuna and
Cheese
8 ounces medium shell pasta
1 cup 2% milk
2 cups cubed processed yellow cheese
1/2 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 can 9.25-oz. albacore solid white tuna in spring water, drained
2 teaspoons dried parsley
2 tablespoons butter or margarine, diced
1/4 cup plain bread crumbs
Preheat oven to 375°F. Prepare pasta according to package
directions; drain, set aside and keep warm. Meanwhile, in a saucepan
over medium heat, bring milk just to a boil or until small bubbles
appear around the edges. Add about 3/4 of the cheese, garlic salt
and pepper; whisk until melted. In a 8-inch-square baking dish,
combine tuna, cheese sauce, parsley and pasta. Top with remaining
cheese, dot with butter and sprinkle with bread crumbs. Bake 20
minutes or until bubbling and browned on top. Serving Size: 6
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Grilled Ahi Tuna with Asparagus
and Mango and Lime Salsa
4 mangos, peeled pitted and cut into 1/8-inch dice*
2 limes, peeled and sectioned**
2 jalapeño chiles, seeded and finely chopped***
2 tablespoons white wine vinegar
2 tablespoons olive oil
1 pound asparagus, trimmed and cut into 1-inch pieces
1/2 bunch cilantro, chopped
1/2 cup chicken stock
2 limes, juiced
1 tablespoon honey
6 (6-oz.) ahi tuna steaks
3/4 teaspoon salt
1/2 teaspoon ground black pepper
Combine mango, lime sections and jalapeño in a small saucepan
with vinegar. Bring to a boil, reduce heat and simmer for 15 minutes.
Add water if mixture appears too dry. Set aside to cool. Preheat
grill. Heat olive oil in a large, heavy-bottomed saucepan over
medium-high heat. Add asparagus and sauté for 2 minutes,
or until tender-crisp. Add the cilantro, stock, lime juice and
honey. Cook, stirring occasionally for 2 more minutes. Remove
from heat. Oil grill before cooking. Season tuna on both sides
with salt and pepper. Grill tuna until desired doneness is reached,
about 3 minutes per side for medium-rare. Make a bed of asparagus
on each serving plate. Top with tuna, then spoon mango salsa on
top. Serve immediately. The green color of the asparagus will
lessen the longer it sits in the acidic lime juice. Grill the
tuna as soon as possible after making asparagus if you want to
preserve the color. Or mix in lime juice just before serving,
if desired.
*To Peel a Mango: Stand the mango on end
and slice down along the sides of the large flat pit with a boning
knife or other long, flexible knife, curving around the pit as
you slice. You will end up with three sections: two larger, rounded
sections and a flat center section. Score the fruit in each rounded
section lengthwise into slices, then crosswise into chunks, if
desired. Holding a rounded section by its edges, push at the curved
bottom to turn the rind inside out. The slices or chunks can then
be cut away from the rind. Trim away rind from the flat center
section and separate as much fruit as possible from the pit. Always
cut away from yourself and be careful - mango is very slippery.
**To Section Lime: With a sharp chef's knife,
slice off the top and bottom so the lime will stand on end. Proceed
to slice the peel off from top to bottom, making sure to slice
away all the white pith and the outer membrane of the lime sections.
When you are through, each lime section should come out easily,
though you may need a paring knife to separate it from the dividing
membranes. Do this last part over a bowl to catch any juices you
may need.
***Working with jalapeños or other chiles:
Capsaicin is the ingredient in chiles that causes the burning
sensation associated with fresh peppers. It's a good idea to use
rubber gloves when handling fresh chiles. (Disposable surgical
gloves, available at most drugstores, work best for this.) If
you choose not to use gloves, be extremely careful not to touch
any part of your body, especially your eyes. After you've finished
handling the chiles, wash your knife and cutting board with hot
soapy water to ensure that there is no carry-over to other foods
that may come in contact with the peppers. Serving Size: 6
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Grilled Tuna With Fruit Salsa
1/3 cup pineapple juice
1 tablespoon vegetable oil
1 tablespoon lite soy sauce
1 lime, juiced
4 (6-oz.) tuna steaks
1 cup chopped fresh plums
1 cup chopped fresh peaches
1/2 cup chopped fresh pineapple
1/4 cup finely chopped red bell pepper
2 tablespoons white wine vinegar
2 tablespoons chopped fresh mint
Combine pineapple juice, oil, soy sauce and lime juice in a small
bowl. Arrange tuna in a shallow glass dish and pour marinade over
he top. Cover and refrigerate for at least one hour. Meanwhile,
combine plums, peaches, pineapple, red bell pepper, vinegar and
mint in a medium bowl; stir gently. Cover and refrigerate until
needed. Preheat grill. Spray grill rack with vegetable cooking
spray. Remove tuna from marinade and place on grill 4 to 5 inches
above medium-hot coals (discard marinade). Grill until fish just
begins to flake when tested with a fork. About 10 minutes total
per inch of thickness, turn once during cooking. Serve immediately
with fruit salsa. Serving Size: 4
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Grilled Tuna Steaks With Onion
Dill Butter
1/4 cup butter, melted
1/4 cup finely chopped onion
1 tablespoon dried dill weed
2 pounds small new red potatoes, quartered
2 pounds tuna steaks
Prepare grill; heat until coals are ash white. Stir together butter,
onion and dill weed in small bowl. Place potatoes in center of
18-inch square heavy-duty aluminum foil. Drizzle with ¼
cup butter mixture. Bring edges of foil up to center; tightly
seal top and sides. Place potato bundle on grill. Grill until
potatoes are fork tender (20 to 30 minutes). Meanwhile, brush
tuna steaks with remaining butter mixture. Place tuna steaks on
grill during last 15 minutes of potato grilling time. Grill until
fish flakes with fork (10 to 14 minutes). Serving Size: 4
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Pepper-Seared Yellowfin Tuna
4 (8-oz.) yellowfin tuna steaks
4 ounces goat cheese
1 ounce sun-dried tomatoes, reconstituted and sliced
8 shiitake mushrooms, stems removed
8 large basil leaves
2 cloves garlic, peeled and minced
6 tablespoons olive oil, divided
Preheat oven to 400°F. Combine garlic with half the olive
oil; set aside. Heat 1 tablespoon olive oil in a large sauté
pan over medium-high heat. Place mushroom caps top-side down and
sear until slightly crisp; turn and sear briefly. Remove from
heat and set aside. Make a pocket in the tuna steaks by slicing
in half horizontally; do not slice all the way through. Stuff
each tuna steak in the following order with 1 ounce goat cheese,
½ ounce sliced sun-dried tomatoes, 2 mushrooms and 2 basil
leaves. Brush inside of top flap with garlic oil. Season outside
of steaks with freshly ground black pepper; set aside. Heat remaining
2 tablespoons olive oil in a large, oven-proof sauté pan
over medium-high heat. Add stuffed tuna steaks to pan and sear
until brown. Carefully turn over each steak and sear on other
side. Place in oven and bake 5 to 10 minutes, or until thoroughly
done.
Makes 4 servings.
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Provençal Grilled Tuna
Salad
4 (6-oz.) tuna steaks, ¾ to 1-inch thick
2 cloves garlic, crushed
3 tablespoons chicken broth or white wine
3 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 teaspoon chopped fresh rosemary
1/2 teaspoon salt
1/2 teaspoon ground black pepper
6 cups mixed salad greens
1 cup halved cherry tomatoes
Place tuna in a glass dish; rub garlic into both sides of fish.
Combine broth, olive oil, red wine vinegar, rosemary, salt and
pepper in a jar with a tight-fitting lid. Cover and shake well.
Pour 2 tablespoons over fish, and turn to coat. Marinate 15 to
30 minutes, turning once. Reserve remaining vinaigrette for salad
dressing. Preheat grill while fish marinates. Spray grill rack
with vegetable cooking spray. Remove fish from marinade, shaking
off excess, and place on grill 4 to 6 inches from hot coals; discard
marinade. Cover with lid or tent with foil. Cook, turning once,
until tuna flakes easily when tested with a fork, about 7 minutes.
Divide greens between serving plates. Place hot tuna on greens
and sprinkle with cherry tomatoes. Drizzle with reserved vinaigrette
and serve. Serving Size: 4
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Smoky Chipotle Grilled Tuna
Niçoise
1/2 cup chipotle hot sauce
2 oranges, juiced, divided
2 limes, juiced, divided
2 tablespoons olive oil
4 (6-oz.) ahi tuna steaks
3/4 cup olive oil
2 tablespoons chopped peeled onion
2 tablespoons chipotle hot sauce
1 tablespoon brown mustard
3/4 teaspoon salt, divided
1/2 teaspoon ground black pepper, divided
1/2 pound spring mix
4 medium cooked red pototoes, sliced into 1/4-inch thick rounds
1/2 pound green beans, trimmed and blanched
8 ounces oil-cured olives, pitted
Whisk together 1/2 cup chipotle sauce, half the orange juice,
half the lime juice and 2 tablespoons olive oil in a small bowl.
Pour over tuna and marinate for 2 hours. Combine remaining 1-1/2
cups oil, onion and 2 tablespoons of chipotle sauce in a blender
or food processor. Process until smooth. Add remaining orange
juice, remaining lime juice, mustard, half the salt and half the
pepper and process until well blended; set aside. Preheat grill.
Lightly oil grill. Remove tuna from marinade and season with remaining
salt and pepper; place on grill and cook, 4 to 6 minutes on each
side, or until desired doneness is reached. Divide spring mix
between 4 plates. Top with tuna and surround with potatoes, green
beans and olives. Drizzle dressing over top and serve.
Serving Size: 4
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Tuna Boat Bean Salad
4 hot dog buns or pita bread pockets
3 cups cooked white beans
1/2 cup sliced celery
1 can (6-oz.) tuna fish, drained
2 tablespoons chopped green onion
1 cup Italian dressing
Split each bun and scoop out the center of each side to form a
'boat'. Set aside. Combine beans, celery, tuna green onion and
dressing in mixing bowl; mix well. Place 1/2 cup bean mixture
into each hollowed out bun or pita pocket. Serving Size: 4
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Tuna Mandarin Roll-Ups
1 can (12-oz.) solid white albacore tuna in water,
drained
1/4 cup fat-free mayonnaise dressing
1/4 teaspoon curry powder, (optional)
1 can (11-oz.) Mandarin orange segments, drained
1/3 cup celery, finely chopped
4 small flour tortillas
2 cups lettuce or baby spinach, loosely packed and torn
In medium bowl, using fork, combine tuna, mayonnaise and curry
powder; mix well. Stir in oranges and celery*. Spread ½
cup tuna mixture onto each tortilla to within 1 inch of edge;
top with ½ cup lettuce. Roll up; serve immediately.
*You can substitute 1 can water chestnuts (drained)
for the celery, if desired.
Serving Size: 4
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Tuna Steak Fry
1/4 cup vegetable oil, divided
1 tablespoon grated fresh gingerroot
8 green onions, finely chopped
1 clove garlic, peeled and chopped
1/4 teaspoon hot pepper sauce
1/4 cup water
4 (6-oz.) tuna steaks, ¾-inch thick
1/2 cup flour
1 teaspoon curry powder
Mix half the oil, ginger, green onions, garlic, hot pepper sauce
and water in a large, glass dish. Add tuna and marinate, refrigerated,
for 1 hour. Combine flour, curry powder and salt and pepper to
taste in a shallow bowl. Dredge tuna in mixture until evenly coated;
shake off excess. Heat remaining oil in a large skillet over medium-high
heat. Add tuna and sauté on both sides until golden brown
and thoroughly cooked, 6 to 8 minutes total.
Makes 4 servings.
Top
Tuscan Tuna and White Bean
Bruschetta
1 can (6-oz.) water-packed tuna
1/3 cup minced red onion
3 tablespoons chopped fresh Italian parsley
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 teaspoon chopped fresh thyme, (or 1/2 tsp. dried)
1 clove garlic, peeled
1 cup (15-oz.) cannellini beans, rinsed and drained
1/4 cup chopped oil-packed dried tomatoes, drained
1/4 teaspoon salt
1/4 teaspoon black ground pepper
20 thin slices crusty French or Italian bread, cut diagonally
In small bowl, flake tuna with fork. Stir in remaining ingredients.
Set aside. With food processor running, drop garlic through feed
tube and process until chopped. Add beans; process until smooth.
Add tomatoes, salt and pepper; pulse just to mix. Scrape into
small bowl. Heat broiler. Arrange bread slices in single layer
on cookie sheets. Broil 1 to 3 minutes, or until lightly toasted.
Spread each toast with bean purée, then spoon on some tuna
mixture. Serving Size: 6
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