Our palates have definitely experienced new flavors as the kosher market continues to introduce new products. While many of us shy away from the risk of foodborne illness, raw tuna rarely contains parasites. Plus, the health benefits are enormous. The omega-3 content in fish is at its maximum when eaten raw, and it can help lower omega-6 and LDL cholesterol. Raw tuna also contains tons of vitamins and minerals, including iron, potassium, vitamin B6, and iodine.
And taste-wise, there is nothing better than a thinly sliced piece of sushi-grade tuna with a little sesame oil and soy sauce. Give it a try. You might just love it.
Chicken of the Sea
Tuna is the most consumed species of fish in the world, as it is delicious, healthy, and low cost.
Tuna Fish vs. Tuna
It might seem redundant, but “tuna” refers to the fresh flesh, while “tuna fish” refers to the cooked variety packaged in a can.
Tuna is naturally high in histamine, so when it spoils, the overgrowth of histamine causes wheezing, swelling, nausea, and faintness.
Important Note: If you are pregnant or have a compromised immune system, ask a doctor whether it’s safe to consume raw tuna. In addition, the CDC suggests a limit of two servings of tuna per week.
Seared Tuna and Mushroom Salad
Recipe by Faigy Grossman
The perfectly seared tuna, along with mushrooms and leek, harmonizes so well with this salad and dressing that I couldn’t stay away! B’tei’avon!
- 4 6-oz (170-g) tuna steaks, cut into 1-inch (2½-cm) cubes
- 3 Tbsp olive oil, plus more for sautéing
- sea salt, for sprinkling
- freshly ground black pepper, for seasoning
- 8 oz (225 g) white mushrooms, cleaned and sliced
- 1 large leek, white part only, cleaned and diced
- 8 oz (225 g) salad greens of your choice
- 1½ cups grape tomatoes, sliced
- 1 yellow pepper, diced
- ½ cup toasted pumpkin seeds and/or sunflower seeds (you can use either one or a combination)
- pomegranate seeds (optional)
- watermelon radish, sliced into matchsticks (optional)
- ½ cup oil
- dash cayenne pepper
- ⅛ tsp salt
- ¼ cup plus 1 Tbsp lemon juice
- 1 cube frozen garlic
- 1 Tbsp red wine
- 2 Tbsp orange juice
- 1 Tbsp lime juice
- 2 Tbsp soy sauce
- ½ cube frozen ginger (optional)
- 1 Tbsp honey
Combine tuna with 3 Tbsp olive oil in a large mixing bowl. Sprinkle generously with sea salt and pepper, and toss until fully coated. Set aside to marinate for a minimum of 30 minutes.
In the meantime, prepare salad ingredients and mix ingredients for dressing.
Heat more oil in a large pan and add tuna, spreading over surface of pan. Sear over high heat, turning to brown on all sides, for about 5–6 minutes or until desired doneness is reached. Set aside tuna in the pan. Place chopped leek and mushrooms into the frying pan. Add additional oil and sauté until mushrooms begin to shrink and leeks soften and begin to brown. Pour vegetables over tuna and toss gently to combine.
In a large bowl, combine all salad ingredients and mix in dressing. (You may not need all of the dressing; use as desired.) Top with tuna-mushroom mixture. Alternatively, divide salad among 10–12 small salad cups or bowls and top with the tuna-mushroom mixture.
Arugula and Seared Tuna Salad
Recipe by Naomi Nachman
This is a terrific salad that my family always looks forward to eating on Yom Tov!
- oil, for searing
- fresh pepper-crusted tuna
- 6 cups arugula or mixed greens
- 3 radishes, sliced
- 1 cup cherry tomatoes, halved
- spiralized carrots, for garnish
- spiralized beets, for garnish
- spiralized yellow squash, for garnish
- ½ cup Mehadrin Sour Cream (can use pareve)
- 1 Tbsp Dijon mustard
- ¼ cup balsamic vinegar
- 1 Tbsp pure maple syrup
- ¼ cup olive oil
- 1 tsp salt
Whisk all dressing ingredients together in a small bowl until combined.
Preheat a skillet over high heat; add oil, then sear tuna for 1–2 minutes on each side. Once cooled, slice into 1⁄2-inch (1-cm) thick slices.
Toss all salad ingredients together. Lay tuna slices over salad. Dress salad immediately before serving and add garnishes.
Seared Tuna with Pomegranate Lime Glaze
Recipe by Chaya Suri Leitner
This fish is a nice change for your Yom Tov meal. I like to serve it at a meal that I’ll be serving a heavy meat, since it’s so light and a little goes a long way.
- 1 lb (450 g) tuna steak
- ½ tsp salt
- ¼ tsp pepper
- 2 Tbsp oil
- ¼ cup pomegranate molasses
- 2 Tbsp olive oil
- ½ tsp lime zest
- 3 Tbsp honey
- ½ tsp salt
- chopped pistachios
- pomegranate arils
- chopped scallions
Season tuna on all sides with salt and pepper. Heat a large frying pan over high heat; add oil. Sear for 45–60 seconds on each side.
Place all glaze ingredients into a bowl and whisk until combined. Set aside until ready to serve.
Thinly slice the tuna and arrange on a plate. Drizzle the glaze on top and sprinkle with the garnishes.
(Originally featured in Family Table, Issue 860)
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