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Tuesday, September 21, 2010

Grilled Tuna ,Sauteed Mushrooms and Bulgur Pilaf

If red meat is disqualified from your diet for its cholesterol issues then the dark colored hearty seafood such as Tuna or salmon is next best alternative,the benefits are commendable.
Ahi tuna or Yellow fin Tuna from Hawaiian sea waters is best for grilling,baking and also in salads.Tuna tastes best when cooked rare(with pretty pink center) but if eating raw fish concerns you,please do cook the fish thoroughly but beware overcooking tuna can make it tough to chew.

Grilled tuna over bed of filling bulgur pilaf and sauteed juicy mushrooms,a sure comfort food for a seafood lover.


Recipe : Sauteed Mushrooms and Bulgur Pilaf
Serves 3
Ingredients
For Sauteed Mushrooms
1/2 pound Cremini ,Shiitake,or Button mushrooms,cleaned and sliced
1 medium onion,sliced
1/4 pound bell peppers(red,green or yellow),seeded and sliced[I used the frozen mix]
1 teaspoon spice mix(chili powder,cumin,coriander and black pepper)
1/4 teaspoon Salt
2 teaspoon extra virgin olive oil

For Bulgur pilaf
2 cups Bulgur wheat or Broken wheat(cooking time varies)
1/2 a medium red onion,finely chopped
1 big clove garlic,finely chopped
2 teaspoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chili powder or cayenne(could also use paprika)
1/4 cup chopped cilantro and parsley

Method
To saute mushrooms,heat about the oil on medium heat in a pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic,salt and spices,saute until aromatic.Then add the peppers and mushrooms,Cook on high for 5 minutes, stirring until liquid has evaporated and mushrooms are tender and beginning to brown.Mix in the herbs and serve with the pilaf and grilled fish.

To make the pilaf,wash and soak the wheat in cold water for 15-20 minutes.Drain.
Heat a big skillet over medium flame. Add oil and onions,Saute until translucent about 2-3 minutes,add garlic and saute until aromatic,add the chili powder,pour 3 cups of cold water ,stir in the wheat,season with salt.Lower heat and simmer for 10-15 minutes (will take 30-35 minutes of the broken wheat) until wheat is tender and all water is absorbed.Serve with mushrooms and grilled fish.

Recipe : Grilled Tuna Steaks
Serves 3
Ingredients
2 Ahi Tuna steaks (about 1/2 pound each and 2 inch thick)
1 clove garlic,minced
1/2 teaspoon ginger,minced
1/2 teaspoon chili powder or cayenne pepper
1/2 teaspoon each of ground cumin and coriander powder
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice

Method
Rinse the steaks in cold water and pat dry.
Mix all the dry spices in a small bowl,add the minced ginger, garlic and oil.Rub the mixture over the steaks and let marinate for an hour.

Preheat the grill to 400 degrees F or grill pan to hot .

Place tuna on the hot grill and sear each side for 2 minutes for rare(slightly pink on the inside). If you like the fish well done, cook an additional 2 - 3 minutes on each side.Remove from the grill and let cool for 2-3 minutes before slicing.Using a sharp knife ,cut the tuna across into 1/2-inch thick slices. Arrange the slices over the Mushroom Bulgur wheat pilaf or other whole grain or bean salad,alongside the sauteed mushrooms.Drizzle the lemon juice over and serve.

I have never tasted sushi,but eating a rare cooked tuna is a good start,although Mr.Healthnut totally is against the idea of eating raw fish,I kind of like the tenderness in the rare.So,his steak was perfectly cooked for all good reasons.

This is my entry for WHB # 252 ,hosted this week by Winnie of Healthy Green Kitchen

Warning : It is not advisable for pregnant women or children to eat raw or seared fish cooked to rare.

19 comments:

roxan said...

Lovely dish, I especially like the bulgar pilaf. My husband and I have been watching our red meat intake, so we've been eating a lot of salmon... Must add more tuna to our diets!

Rosa's Yummy Yums said...

That dish looks ever so scrumptious! Totally my kind of food.

Cheers,

Rosa

Joanne said...

Tuna, when sustainably produced, is just so good for you. Especially when served with mushrooms and whole grains! Delicious.

Shabitha Karthikeyan said...

Great platter Yasmeen. Totally my type. Whole grains, sauteed veggies and grilled fish wow you are making me hungry !!!!

Priya said...

Woww beautiful and tempting spread, bulgur pilaf looks too delicious..

Rookie Qookie said...

Awesome recipe...Def a must-try for weight watchers.

Cheers
Reshmi
RookieQookie.com

Nitha said...

Great platter..

Mimi said...

I love grilled tuna and this looks like a fabulous recipe.
Mimi

Jaisy James said...

looks delicious

James said...

Hey,
This is really very interesting blog post found here.... Your blog contain very unique informaiton. Thanks very much for sharing all these great dishes... keep posting.

Thanks!
James Woods, Health Expert @
HealthPharmaRx

heay said...

This recipe sounds delicious! I love all the healthy ingredients =)

daphne said...

love tuna. . .This recipe sounds delicious! I love all the healthy ingredients =)

Cahide said...

Hi Yasmeen! I like recipes.
They look appetizing...

buy edegra said...

Tuna tastes good and i just love it. This recipe is a also very good and tastes even better with some added spices.

Cham said...

I am huge fan of seafood but never liked rare cooked fish :( I love the bulgur and saute mush!

Healthandbeautysecrets said...

This Health for a thanx .insan Sağlığı kadar değerli birşey yok. iyi çalışmalar

Kerstin said...

You cooked the tuna so perfectly - what a lovely dish!

rachel said...

Interesting... I'd never thing to put tuna with mushrooms and bulgar. The Mushrooms and bulger seem heavy while tuna seems light. But I bet the flavors go wonderful together! And it's super healthy too.

sampah said...

Looks incredibly tasty. I got to try this. http://less-calories.com

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