B1 Intermediate US 3265 Folder Collection
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Hi, I'm Chef Rob Stinson and this is Fit to Eat,
a new series about eating healthy and living better.
I love tuna because it is a great source
of omega-3 fatty acids which help lower
blood pressure and cholesterol.
There's a huge difference between canned tuna
and fresh seared tuna.
Today, we are going to use my easy healthy
smoking technique on the stovetop
and give the tuna a great flavor.
And then by making a teriyaki glaze from scratch,
we are going to save over 690 milligrams of sodium.
As always, you can find all of our recipes
with all of the nutritional information on our website:.
Tuna, if you are down on the Gulf Coast,
is everywhere.
This is a great local seafood to Mississippi.
One of the things that I really love about tuna
is as I've matured, I've learned you
don't want to over cook it.
So tuna now is a dish where most people will
sear it and keep it rare in the middle.
What we are going to do today will add
a smoky flavor and do it naturally and simply
on your stovetop.
So watch this.
We are going to take this beautiful tuna fillet.
This is a normal roasting pan,
not a fancy smoker.
This is something you can pick up
at any superstore.
We are going to put the tuna on the grill
that is inside and we are putting it away
from where we are going to heat.
On the side where we are going to heat,
I have in here some hickory chips.
I have soaked them in a little bit of water.
We are going to lay them on the bottom
and place that end directly over the heat.
The grill is right underneath the chips.
The tuna, on the other hand,
is all the way to the other side because
we are really hoping to accomplish is that this
will smoke the tuna without cooking it.
We don't want to overcook it.
So how long is this process?
Six minutes.
We are going to start off with that heat on high
to get the smoke going.
Then I'm going to turn the heat down
so we don't smoke out the whole studio.
Tuna is a beautiful fish if you eat it on the rarer side.
We're going to try to convince you
that is the way to go.
Along with tuna, you got to have
some wonderful side dishes.
To me, what we're going to start off with
is my all-time favorite.
It's a homemade teriyaki glaze.
Why homemade?
It takes almost all of the sodium out of the sauce.
Anyone who takes a really good look at what
you have in a store-bought teriyaki sauce,
sodium is extremely high.
We are going to start off on a burner in front.
We are going to take about half of our sesame oil.
We are going to save a little for when we go
to sear the tuna so we've got about a half a teaspoon.
You can get sesame oil at almost any goods store.
That sesame oil is going to go in the pan.
We are going to add in fresh chopped garlic.
While that is getting ready and getting hot,
we are going to add in- now this is up to you.
I'm thinking a pinch of crushed red pepper.
Now I'm going to add another pinch.
Ah, I'm going to add another pinch!
I like it little spicy and this is a great
blending of flavors that you are going to get in
this teriyaki sauce.
I will put that on the side.
We will add the citrus.
Now, I want to take note.
I can see some smoke coming out around
the edges of the dome so it is time
to turn that down a hair.
We are going about six minutes on this.
Six minutes only, that is all
that is all it is going to take.
It's going to have a great smoky flavor.
Here we need a little fresh grated lemon peel.
About a half teaspoon to a teaspoon.
All we do is just kind of take that off,
put it into the bowl.
Now we are going to do the same with our orange.
This is a great orange.
These oranges I was able to get at the farmers market.
You are going to see, they are blood oranges inside.
They have a great amount of juice.
We have the right amount of peel in there.
Now we want some of the lemon juice.
This is a lot to try and remember.
You can go to our website:
Now check this out.
This is where you really see the benefit.
Look at the incredible color of a beautiful
blood orange.
This was at a local farmers market.
Look at that juice.
Beautiful amount of juice.
Let's toss our garlic.
Get the rest of this juice.
I'm trying to be careful.
I didn't let any seeds get in there.
That's the perfect amount.
We add it right into the pan.
You are going to notice it quickly
comes up to temperature.
Now we are going to add in the only salt
which is a low-sodium soy sauce.
That's the only salt you will see in this entire recipe.
We will add in some beautiful organic
local Mississippi honey.
Honey has wonderful healing qualities.
It's a beautiful way to thicken the sauce.
It's a natural way to add sugars
and that is what's important.
Remember, we want to keep this
as healthy as possible.
That dish is very hot and you can see at this point
we are going to add in some sesame seeds.
It gives it kind of a nutty flavor and it's part
of our dipping sauce and our teriyaki glaze.
Unbelievable, the smell of this.
We are going to turn the heat down to low
and add in, it looks like ketchup.
It is.
It is a teaspoon of ketchup.
We are going to let that sauce meld
and sit on its own.
When we do, you are going to see it has a great flavor.
Let's pull that to the back.
I'm going to start another pan because down the road,
I've got a surprise for you and it's going to be
something you may not have ever seen.
It's going to be our side dish that we are going to use.
I think you might really enjoy it.
So we have our teriyaki glaze done.
Let's take a look.
Here's the trick.
We are turning the heat off.
You are going to have one tuft of smoke
come out of this.
So when we do this, we want to be sure that
you've got it underneath your exhaust fan
in your kitchen.
So let's go ahead and in one quick-
That was simple and I'm going to tell you
it added that smoky quality.
Oh, I can get the aroma of those hickory chips
on that tuna right now.
We will stage this tuna in the center right now
and use it at the point in time we are ready
to sear it at the tail end of our meal.
I am now going to make a homemade wasabi aioli.
This is something really different.
It's got great flavors and there are probably
a lot of you out there who have never seen
wasabi as a dry amount of powder.
Wasabi powder you can buy at most Asian superstores,
any kind of Asian organization is going to have
wasabi because it goes hand in hand
with any form of sushi.
This tuna is almost a grade of sushi in and of itself.
We are going to take a little bit of our wasabi.
We are going to mix it in.
What am I using?
It looks like mayonnaise.
It isn't.
This is actually strained Greek yogurt.
It's a much healthier, zero fat,
zero calories.
This is a nice healthy way to enjoy it rather
than using mayonnaise.
We are going to stir that wasabi in and it will,
as we place it in, start coloring the sauce green
as it hydrates that wasabi powder.
We are going to add a little touch,
about a half a teaspoon, of garlic powder.
No one is expecting you to remember all of these recipes.
Go to our website:
We are going to add a little sugar substitute
just add a little bit of sweetness.
I tell you what, if that wasn't easy,
I don't know what is.
That is the perfect consistency that we are
looking for in a beautiful light wasabi aioli.
We are going to hold that on the side,
clear our workspace.
I said we have a lot going on here,
and I meant it.
So what do we do next?
Obviously we are going to sear our tuna.
But, we are not going to do that just yet
because I have a surprise, like I said.
Take a look at this.
I bet that there are people out there who have
never seen all whole turnip root with greens attached.
There's only one place I know of you can get this
beautiful turnip green and that's at a farmers market.
The difference of buying it there,
it is fresher, no pesticides,
you actually have the root attached
and I love turnip greens.
A lot of people when they cook turnip greens,
they do them for maybe an hour or two
and they cook them to the point where it's
almost like a spinach stew.
That's not the way I like to cook it.
I'm going to show you a whole different way
of cooking turnip greens.
It gives the freshness of the green
a chance to come through as opposed to
cooking it to the point where it might as well be spinach
because you can't really tell.
We are going to sear some of the turnip root itself.
We are going to cut off a piece of the turnip root
that we are going to cook.
I might get a couple of them.
There is a great trick in searing these
and they become a wonderful addition
to the overall cooking of the green.
I've taken the liberty on the side bringing off
some of the green leaves.
I've got a nice portion there.
We will move this back underneath.
But again, if you have never seen that whole turnip green,
try to find it at your farmers market.
When I'm cooking dinner parties and I pull that out,
it is a showstopper.
Everybody says what is that.
That's a real turnip green.
Those of you who of grown it,
you're probably laughing.
But the ones who have not,
there are many of those.
All we are going to do on this right now is slice
that turnip into little slivers.
This is going to become a great part of what we are
cooking into these turnip greens.
Some people might call them a bitter green.
Turnip greens are a bitter green.
These we are going to cook a little smaller
and as we get them in these nice shapes,
you will find it is a great addition to the whole dish.
What else are we going to put in here?
I just happen to have them all right here.
Some diced onion, a little bit of cooked, dried
and drained bacon so that you got a nice healthy bacon.
For color, some diced red bell pepper.
And remember, sometimes red bell pepper is seasonal.
But when you can get it, I love using it because
it has great flavor and it adds a nice color
to the dish as well.
We are going to add a little bit of oil.
On this, we are talking no more than a half teaspoon.
We are keeping the fat content on this extremely low.
The first thing that has to go in our the turnip roots
themselves because they take the longest to cook.
Let's throw those in along with our onion.
Onion is great when you cook it and it browns
because it has an aromatic quality.
I love it.
And of course it wouldn't be me if it didn't have
a little bit of garlic.
Anybody who has ever been to one of my dinner parties
knows it is like my calling card.
I just love it.
We will let that sear.
Take a little cracked pepper.
Put that cracked pepper right on top.
Now we will add that cooked,
diced, drained bacon because we want to get
the flavor of that bacon into all of these other
vegetables that are in the pan.
Almost as if you cooked with bacon,
but this way there is virtually no bacon fat
so it is a much healthier approach.
As that is cooking, we are going to
kick the heat back up.
Going to add in half of our red roasted because
I want to use the rest as a garnish later.
Always try and think about presentation
when you are cooking.
If you have any question as to how to toss
a skillet like that, practiced doing it
with a piece of toast.
We are into a whole other recipe here
so don't forget our website:
You can get all of these recipes there.
Now we are going to have some fun.
Going to move everything in this pan
over to the side so that we are searing
this turnip green in the pan and then toss all of
the beautiful veggies right on top because
when I go to toss it over, it is going to be
a beautiful seared turnip green as opposed
to something that is cooked for hours.
I love doing them this way.
It has a great flavor.
Let's go ahead and get our teriyaki glaze
ready on the side.
I love this glaze.
I wish you could get the aroma that I'm getting right now.
It's incredible.
Let's do the same with our wasabi aioli.
Nice little dollop on the side
and you can save it for future use.
There's quite a bit of it.
You're wondering where we are on the bitter greens.
Watch this.
Take them and turn them almost like it was a pancake.
It crisps on all sides.
It's incredible this way.
When those come to little bit more,
I want them to be blanched,
we are going to pull those.
Let's go ahead and get our plate ready
that we are going to use.
Do a little bit of housecleaning here.
At this point, we can take those bitter greens.
I love them like this.
Turn them over and you can see
it looks like a green pancake.
Is that not incredible?
Take everything else, place it over on the side.
I like to see the green.
I always try and leave a little color contrast
when you are plating.
And then we are going to garnish with some fresh
chopped red bell pepper so you got a pretty
contrast of color there.
Now what about the tuna?
We are ready.
Hot pan.
The challenge is you want to sear the tuna,
but you do not want to overcook it.
And then when we get it off,
what I'm going to do is take it and slice it
and fan it across the plate so you
can see how nice and rare it is.
But prior to doing that, we are going to take
a little cracked pepper and we are going to
coat the side with a little cracked pepper.
Obviously for flavor, but it helps keep it from
sticking when you go to put it in the pan.
You don't want your fish to fall apart in your pan.
All we've got on the edge of this is the smokiness
that we smoked in, we are getting the pan hot
because we want to sear it in a hot pan.
You have two things here that are going to make smoke.
Obviously the smoking process.
Searing the tuna.
If you remember back to the beginning I said
we are going to save a little bit of our sesame oil.
You have to sear tuna to give it
that Asian flavor in sesame oil.
We are not going to use much of it.
We really are not.
So let's go ahead, put about half a teaspoon.
And now, are you ready?
You can see it definitely creates a little smoke
when it hits the pan.
How are you going to finish that in time?
This is the amazing part about great seared tuna.
It takes about a minute a side.
If you cook it more than that,
all you're doing is cooking out the flavor.
There is such a big difference between
canned tuna and seared tuna.
All the nutritional value is in this raw piece of tuna.
If you cook it too much, you are actually
cooking out all of that flavor.
So don't do that.
Get in the habit of cooking it less than you would expect.
That's the one thing I'm hoping to come away with this.
As that pan is smoking, you can see it is seared.
We are going to turn it one more time.
Just a touch of that oil on top.
It does make that bit of smoke so be careful in
your house when you are having dinner parties.
Make sure everybody knows.
All of these details you can get at our website:
You will be able to get all of this great food.
Believe it or not, guys, here is what we are going to do.
We are going to turn the heat off.
I like to let it sit for a second.
We are going to take our time.
Here's the trick.
If you're going to have a good presentation
on tuna, the one thing you want to do
is slice it very carefully.
You notice I keep one good sharp knife that I use
specifically on seafood when I want to slice it.
Now let's take a look and see where we are on this.
Oh yeah.
Nice and rare.
That is a medium rare.
That is exactly what I would call a medium rare
where you've got a nice white crusty edge
and it's still nice and fresh red tuna in the middle.
I had a dinner party one night and I was cooking it
and one of my friends walked up
and he saw the tuna coming out.
I was serving it medium rare, of course.
He looked at me and said, "That's not tuna!"
I asked what he meant.
He said tuna is white!
What a shame.
Obviously the only thing he'd ever tried was canned tuna.
So my suggestion to you, what I'm urging you to try
to get some tuna and cook it this way
on the rare side and try it.
It has so much more nutritional value.
It has so much more flavor.
And I love it.
Let's go ahead because we still have
to get all of this plated.
I'm slicing it carefully so that we don't break
these pieces up.
You hear me harp on that, but presentation
is a huge part of any cuisine, but especially
when you're cooking an Asian style of food.
The ends are the trickiest.
They are the most cooked.
I pull that piece off to the side.
Now we are going to set that on the bottom,
the pieces that we can't really fan out.
Then we want to take our time and make it look so pretty.
Presentation is everything.
So take your time and get that tuna on the plate
so that when it goes in front of your guests,
they are blown away by the beauty of the dish.
Those are the kind of comments I love to hear.
It's actually why I love doing what I'm doing
because I think it makes it fun when people really
see the value in taking your time
with cooking things properly.
Now we have this one last piece we will set in the center.
You think that's it, but it's really not.
We still have our sauces.
So what do I do on this?
I've got a little extra piece here.
This is probably cooked a little bit more well done.
We're going to keep that on the side for the person
who might want it a little more well done.
But I'm going to move this in the center
and show you my trick.
We take a little bit of the wasabi aioli.
I just put a little dollop at the base
of each of the little pieces of tuna.
Remember, this is yogurt, not mayonnaise.
It's healthy.
It's got flavor.
I can smell the wasabi.
It's awesome.
Now the fun part: the teriyaki glaze.
Don't cover all of the tuna.
You want to be able to see how nice and rare it is.
I tell you what, that truly is a beautiful dish.
It's healthy.
And remember, you can find all of my recipes
with the nutritional information on our website:
I'm Chef Rob Stinson.
Thanks for watching Fit to Eat.
Here's another great recipe.
Enjoy it.
This program was made possible in part by:
Mississippi family farms sustain a long,
proud tradition that has been handed down
for generations.
A safe, dependable source for food,
fiber and timber.
Mississippi family farmers help feed your family
as well as their own.
Through best practices and modernization,
Mississippi farmers continue to be
good stewards of our land and water resources
ensuring a reliable, affordable source of food
well into the future.
The farm families of Mississippi.
Support for Fit To Eat comes from
Mississippi Seafood Marketing, a division
of the Department of Marine Resources.
From our waters to your table,
wild-caught, Gulf-fresh seafood
is fresh, local and healthy.
Information at dmr.ms.gov.
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Smoked Seared Tuna | Fit to Eat | MPB

3265 Folder Collection
rockmanx5x6 published on September 18, 2014
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