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Menu Plan for Winter I: Week 10, Day 1
Pan-Seared Tuna with Capers
Basmati Rice with Mushrooms
Crisp Sautéed Sunchokes
Cooking time: 30 minutes for menu Cooking schedule: see below for instructions
If you like rare ahi get the best tuna you can find (and afford). But the sauce makes even the lesser tunas taste delicious. Sunchokes are the same as Jerusalem artichokes.
Pan-Seared Tuna with Capers
Total time: 15 minutes
This is best with good sushi-grade tuna that is quickly seared on both sides and cool or just barely warm in the center. If you get regular tuna you will need to cook it until it is closer to medium - well. Ask your fish monger (I love that word)... or the guy behind the counter.
Ingredients:
- 2 tuna steaks, 6oz each (180gr)
- 1 tsp fennel seeds
- 1 clove garlic
- 1 tbs olive oil
- 2 tbs capers
- 3 tbs chopped olives - kalamata or Greek black (or green if that is what you have)
- 1 tbs lemon juice
- 1/2 cup (4oz, 120ml) cup white wine
Instructions
- Mince garlic.
- Chop olives.
- Heat oil in large nonstick skillet over medium-high heat.
- Add garlic, fennel seeds and sauté 1 minute. Remove and reserve.
- Add tuna and sauté 3 - 5 minutes per side (depending on thickness - 3 minutes if 1 inch (2.5 cm), 5 minutes if 2 inch (5 cm)) for medium-rare, longer if you want them more done.
- Remove and cover with a lid or foil to keep warm.
- Return fennel and garlic to pan and add rest of ingredients.
- Bring to a boil and boil 2 minutes.
- Pour over tuna and serve.
Basmati Rice with Mushrooms
Total time: 20 minutes
Sautéed onions and mushrooms perk up fragrant Basmati rice for a lovely side dish. Make with vegetable stock or water for a vegetarian version.
Ingredients:
- 1/2 cup (3.3oz, 95gr) Basmati rice
- 1 cup (8oz, 240ml) chicken stock
- 1/2 tsp basil
- 1/2 tsp oregano
- 2oz (60gr) mushrooms
- 1/2 onion
- 1 clove garlic
- 2 tsp butter
- 1 tsp olive oil
Instructions:
- Heat 1 tsp butter in a small skillet.
- Add rice and sauté, stirring for 2 - 3 minutes.
- Add stock and herbs, cover and cook rice for length of time on package.
- While rice cooks:
- Chop onion, mushrooms and mince garlic.
- Heat remaining 1 tsp of butter and oil in small skillet. Add onion and sauté until tender, about 5 minutes.
- Add garlic and mushrooms and sauté until everything is light brown, about 10 minutes longer.
- When rice is done, combine with mushroom/onion, fluff with a fork and serve.
Crisp Sautéed Sunchokes
Total time: 30 minutes
Another easy way to fix this versatile vegetable.
Ingredients:
- 3 - 4 (7oz, 210gr) Jerusalem artichokes aka sunchokes
- 1 tbs olive oil
- 1/2 tsp dried thyme
- 1/2 tsp dried marjoram
- sea salt, optional
Instructions:
- Peel sunchokes using a vegetable peeler or knife if they are really gnarly.
- Slice 1/4" (.5cm) thick.
- Heat oil in a large nonstick skillet over medium-high heat.
- When hot add sunchokes slices and quickly sauté until golden brown and crisp-tender, 7 - 9 minutes.
- Sprinkle with herbs and sea salt if using and serve.
Note: Sunchokes tend to discolor - if not cooking immediately, put in a bowl and coat with the olive oil.
Cooking Schedule: 30 minutes |
Sauté onion for rice |
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