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Menu Plan for Winter II: Week 6, Day 1
Pan-Seared Tuna with Capers
Basmati Rice Pilaf
Cauliflower Cheese
Cooking time: 35 minutes for menu Cooking schedule: see below for instructions
I found a lovely chunk of Cheddar at the market, and, remembering how much we enjoyed the Broccoli Cheese a few weeks ago, had to make Cauliflower Cheese. Our local fish market has been kind of blah lately, so I bought frozen tuna filets and was very pleased. Considering that most fish is frozen on the boats immediately after being caught, I decided there should be no difference. It was excellent.
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 Pilaf
Total time: 20 minutes or whatever your package says
I'm not sure of the proper definition of a 'Pilaf' but adding a bit of carrot, onion and celery can turn simple rice into a colorful, elegant side dish.
Ingredients:
- 1/2 cup (3.3oz, 95gr) Basmati rice
- 1 carrot
- 1/2 onion
- 1 rib celery optional
- 2 tsp butter
- 1 cup (8oz, 240ml) chicken stock
- 1/2 tsp dried thyme
Instructions:
- Finely chop onion, celery and carrot.
- Melt butter in a small saucepan over medium heat.
- Add onion, carrot and celery and sauté about 3 minutes, or until softened.
- Add rice and sauté, stirring for 2 - 3 minutes longer.
- Add stock, cover and cook rice for length of time on package.
- When done fluff with a fork and serve.
Cauliflower Cheese
Total time: 30 minutes
As this is such a popular dish in England, I decided to use a proper Cheddar for it, Your favorite cheese will work, but maybe not for the bright gold color. The flour in the béchamel helps the cheese to melt into a velvety sauce without getting stringy.
Ingredients:
- 1/3 head cauliflower
- 2 tsp butter
- 2 tsp flour
- 1/4 tsp dry mustard
- 1/2 cup (4oz, 120ml) milk
- 3 tbs (0.75oz, 25gr) shredded cheese, preferably cheddar
Instructions:
- Cut cauliflower into pieces, put into a steamer basket in a saucepan with an inch of water.
- Put on medium heat and steam for 10 minutes or just until barely tender.
- Remove from pan and keep warm.
- In same pan, if not too large, or a small saucepan, melt butter.
- Add flour and cook, stirring with a whisk or fork (making a roux).
- Slowly add milk, stirring constantly until you have a thick sauce (Béchamel).
- Stir in cheese and heat until bubbly.
- Pour over cauliflower and serve.
Note: Can be kept warm in a low oven (250F, 125C) for 10 - 15 minutes.
Cooking Schedule: 35 minutes |
Sauté garlic, fennel for tuna |
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