Download recipes at www.montereybayaquarium.org/recipes/
Seared Albacore Tuna with Wilted Spinach
Sustainable Seafood Recipe
This surprisingly simple dish depends on fresh fish and fully flavored extra-virgin olive oil. Ask your fishmonger to cut a 1 1/2-pound piece of tuna loin to cook whole. Alternately, purchase 4, 6-ounce steaks and sear them for about 1 1/2 minutes on each side. Start your meal with artichoke leaves dipped in lemon butter and finish with meringue cups filled with seasonal berries and whipped cream.
Troll- or pole-and-line-caught albacore tuna from the U.S. Pacific and British Columbia is on the Seafood Watch green, "Best Choices
- 1, 1 1/2-pound albacore tuna loin
- Coarse kosher salt and freshly ground pepper
- 1 cup quinoa
- 3 tablespoons grapeseed oil or olive oil
- 8 basil leaves, coarsely chopped
- 1 tablespoon extra-virgin olive oil, plus more for drizzling
- 2 teaspoons thinly sliced garlic
- 8 cups (2 large bunches) spinach leaves, stems trimmed, rinsed with water still clinging to the leaves
- 1 cup quartered grape tomatoes
Place the tuna loin on a plate. Sprinkle with salt and pepper and let stand at room temperature for 30 minutes.
Place the quinoa in a small saucepan. Cover with cold water, rinse and drain well. Repeat 3 more times. Return the quinoa to the saucepan. Add 1 1/2 cups water. Bring to a boil, reduce heat to low, cover and cook until the liquid is absorbed, about 15 minutes. Turn off the heat and let stand at least 5 minutes.
Meanwhile, preheat the oven to 170°F. Heat a large, nonstick skillet over medium-high heat. Drizzle 1 tablespoon of grapeseed oil over the tuna and spread to coat. Add the tuna to the skillet and cook until done as desired, about 3 minutes on each of the 3 long sides for rare. (On each end, the center will be pink surrounded by 1/4-1/2 inch of white flesh.) Transfer the fish to a platter and place in the oven while seasoning the quinoa and cooking the spinach.
Add the basil and 1 tablespoon extra-virgin olive oil to the quinoa and toss to blend. Season to taste with salt and pepper and cover to keep warm.
Heat the remaining 2 tablespoons of grapeseed oil in the same skillet over medium heat. Add the garlic and cook until light brown, about 1 minute. Add half the spinach and stir until beginning to wilt, about 30 seconds. Add the remaining spinach and stir until just wilted, about 1 minute. Add the tomatoes and toss until just heated through, about 20 seconds. Season to taste with salt and pepper.
Cut the tuna into 1/2-inch thick slices. Place a mound of quinoa in the center of each of 4 warmed plates. Arrange the spinach next to the quinoa and top with the tuna. Drizzle extra-virgin olive oil over the tuna, sprinkle with salt and pepper and serve.
Michel Nischan, Dressing Room/Wholesome Wave
TROLL- OR POLE-AND-LINE-CAUGHT ALBACORE TUNA FROM THE U.S. PACIFIC, BRITISH COLUMBIA AND HAWAII
Albacore tuna is found in most of the world's oceans, but not all albacore fisheries use ocean-friendly methods. When possible, look for albacore caught with troll or pole-and-line, which have very low levels of bycatch.
SEAFOOD WATCH FOR iPhone® AND ANDROID
Our app brings you up-to-date recommendations for ocean-friendly seafood and sushi. And the newest version, with Project FishMap, lets you share the locations of restaurants and markets where you've found sustainable seafood. As the map grows, you'll also be able to see what others have found near you.