Quick Cooking: Go for Fish

January 02, 2001

Quick Cooking: Go for Fish

The Associated Press

Tuna steak stays moist and flavorful when it's cooked quickly. Pan-searing over high heat is ideal. This method seals juices inside, and gives the outside an appetizing, caramel-colored crust.


Searing is key to the following recipe, which takes about 20 minutes to prepare and 6 minutes to cook.

The fish is served with a grapefruit-orange relish, which adds a bright, fresh flavor. The recipe is among the practical selections of about 266 in Better Homes and Gardens "Dinnertime Express" (Meredith Books, $24.95). Most can be made in 30 minutes or less, and they make creative use of easy-to-find ingredients.

Seared Tuna with Grapefruit-Orange Relish

  • 2 teaspoons sherry vinegar or white wine vinegar
  • 2 teaspoons soy sauce
  • 1/2 teaspoon grated fresh ginger
  • 1 tablespoon olive oil
  • 1 medium grapefruit, peeled and sectioned
  • 1 medium orange, peeled and sectioned
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons snipped fresh cilantro
  • four 4-ounce fresh tuna steaks, cut 3/4-inch thick
  • 2 teaspoons olive oil
  • fresh cilantro sprigs, optional

To make Grapefruit-Orange Relish: In a small bowl, combine vinegar, soy sauce and ginger. Whisk in 1 tablespoon olive oil. Cut grapefruit sections into thirds and orange sections in half. Stir fruit pieces, red onion and snipped cilantro into vinegar mixture. Set aside.


Rinse fish; pat dry. In a large skillet, heat 2 teaspoons olive oil over medium-high heat. Add fish and cook for 6 to 9 minutes or until fish flakes easily when tested with a fork, gently turning once halfway through cooking. Sprinkle with salt and pepper. Serve fish with citrus relish. If desired, garnish with cilantro sprigs.

Serves 4.

Nutrition information per serving: 256 calories, 12 grams total fat (2 grams saturated fat), 47 milligrams cholesterol, 287 milligrams sodium, 7 grams carbohydrates, 1 gram fiber, 29 grams protein.

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