Cooking Index - Cooking Recipes & IdeasCoriander, Fennel, Pepper Crusted Tuna w Watermelon Salsa Recipe - Cooking Index

Coriander, Fennel, Pepper Crusted Tuna w Watermelon Salsa

Type: Fish
Courses: Main Course
Serves: 4 people

Recipe Ingredients

  Watermelon Salsa
2 cups 292g / 10ozPeeled, seeded, diced watermelon
1 tablespoon 15mlSliced onion
1 tablespoon 15mlDiced poblano pepper
  (or 1 tspn diced jalapeno pepper)
1/2 cup 73g / 2.6ozDiced sweet yellow pepper
1 teaspoon 5mlChopped garlic
3 tablespoons 45mlChopped cilantro
  Juice of 2 limes
1 teaspoon 5mlGrated lime zest
  Salt - to taste
  Freshly-ground black pepper - to taste
  Spice Blend
1 tablespoon 15mlCoriander seeds
1 tablespoon 15mlFennel seeds
2 teaspoons 10mlBlack peppercorns
24 oz 681gTuna - (4 pieces, 1 1/2" thick)
2 teaspoons 10mlOlive oil

Recipe Instructions

To prepare the watermelon salsa, in a mixing bowl, combine all the ingredients and season with salt and pepper.

To prepare spice blend, grind all spices in a mini food processor or spice grinder they are powdery. Spread the spice mixture evenly on a large plate.

Rinse the tuna fillets and pat dry. Place one side of each piece of tuna into the spice mixture. Shake off excess.

In a 10-inch nonstick skillet, heat 1 teaspoon of olive oil over high heat until almost smoking. Carefully place two of the tuna fillets, spiced-side down, into the skillet. A spice crust should form within 1 minute. Using kitchen tongs, turn over the tuna, lower the heat to medium, and cook for 2 to 5 minutes to desired doneness. Repeat the process with the remaining tuna fillets.

This recipe yields 4 servings.

For Watermelon Salsa:

Per serving: calories - 38, protein - 1gm, fat - 1gm, cholesterol - 0mg

For Tuna:

Per serving: calories - 198, protein - 40 gm, fat - 4 gm, cholesterol - 74 mg

COOKING LIVE with Sara Moulton - Recipe courtesy of The Strang Cookbook for Cancer Prevention - From the TV FOOD NETWORK - (Show # CL-9158)


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