See food diet: Winning recipe is quick week night meal
October is national seafood month and a personal favorite of mine to celebrate. It’s not often I replicate recipes, but I knew the family would really love this winner from the Seafood Nutrition Partnership. It’s super simple and a perfect way to get a serving of seafood in during the week.
The Seafood Nutrition Partnership is a 501(c)3 whose mission is to inspire a healthier America through partnerships that raise awareness about the essential nutritional benefits of eating seafood.
Fresh tuna is an excellent way to get meat eaters to cross over to healthier eating habits. It’s dense, rich almost red meat texture could fool even the most steadfast steak lovers.
A quick sear (1-2 minutes) on each side and this tuna filet is ready for plating. The pecan crust adds just the right nutty flavor. Serve with roasted asparagus and watch the happy faces appear around the supper table.
Seafood Tips & Facts:
- The USDA/HHS Dietary Guidelines for Americans recommend eating seafood twice a week for optimum health. Unfortunately, only 1 in 10 Americans follow this guideline.
- The American Heart Association and the American Stroke Association recommends eating fish at least twice a week to lower your risk of death from coronary artery disease.
- Drs. Mozaffarian & Rimm from Harvard found that eating approximately one to two 3 oz. servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent.
- The Omega-3 fatty acid docosahexaenoic acid (DHA) is critical for the development of the nervous system, especially during the first year of life according to a study in the Journal of the American Dietetic Association.
Thanks to Amanda Van Horn, the 2015 SNP recipe winner, for a meal that will definitely find a place in my recipe card box.
Pecan Crusted Tuna Steak with Roasted Asparagus and Wild Rice
- 2 – 4oz Tuna Steaks
- 1 cup toasted pecans, ground
- 1 tsp kosher salt
- 1 tsp fresh ground black pepper
- 1 egg white
- 1 tbsp neutral flavor oil, e.g.: canola or sunflower (I used olive oil – twinkle)
1. Prep tuna steaks by blotting with paper towels to make sure they are dry.
2. Preheat a heavy bottomed stainless steel sauté pan with your oil. Do not let the oil get too hot and start smoking.
3. Combine pecans, salt, pepper in a mixing bowl. Beat egg white for 30 seconds in a separate bowl.
4. Dip steaks in egg white then in pecan mixture. Place carefully in hot pan, cooking on each side 1-2 minutes.
5. When steaks are cooked to desired doneness, remove and place on a plate lined with paper towel.
10-12 stalks asparagus, washed, ends trimmed
1 tbsp olive oil
To Taste: kosher salt and ground black pepper
1. Preheat oven to 400 degrees F.
2. Toss all ingredients together then place asparagus in a single layer on a parchment lined baking sheet.
3. Bake 6-8 minutes until cooked.
4. Serve immediately.
1 cup wild rice
3 cups water
1 tsp kosher salt
1. Bring water and salt to a boil, add rice.
2. Simmer up to 1 hour. Fluff and serve.
3. For extra flavor, toss 1/4 cup rice with 1 tsp low sodium soy sauce and serve.