Tuna

Open Faced Tuna Melt


Open Faced Tuna Melt
Serves 2

1 can (5 ounce) tuna
1 tablespoon minced onion
2 tablespoons light mayonnaise
2 slices rye bread, toasted
Arugula
4 strips of cooked bacon
1/2 avocado, sliced
2 slices cheese (your choice, I used a marbled slice of Colby-Jack)

  1. Preheat oven to 425F.
  2. Mix tuna, onion and mayo.
  3. Top each slice of toast with arugula. 
  4. Spread tuna mix over the arugula. 
  5. Lay the bacon on the tuna, then the avocado, and top with cheese.
  6. Place in oven for 1-2 minutes, or until the cheese melts.
Nutritional data: 
Calories:          380
Fat:                23.6g
Sat fat:             8.1g
Chol:           68.1mg
Sodium:    624.7mg
Carbs:            18.6g
Fiber:               2.7g
Protein:          28.3g

Served with a side of Snapea Crisps. A crunchy and tasty side instead of the more traditional potato chip. Healthier, too.

Tuna Tacos

Tuna Tacos

1-2 tuna steak, 10-12 ounce each, approximately 1 inch thick
The juice of 1 lime
2 tablespoons olive oil
Chili spices

  • Combine juice and spices in a shallow dish.  
  • Lay the tuna steak on the sauce. 
  • After 10 minutes, flip over.
  • Prepare a non-stick skillet over med-high heat.
  • When hot, spray with cooking spray. 
  • Remove steak, blot dry, and place in skillet. 
  • Turn after 1-2 minutes.
  • Steak is done in another 1-2 minutes. Properly cooked, it should be deep pink to red in the center.
  • Slice it into ¼ slices.

  • Assemble with your preferred ingredients (lettuce and tomato, onion and cilantro, or with a Cabbage/Lime/Jalapeno slaw.)
Nutritional data will depend on your specific ingredients and how much of each you add to the tacos. Those are choices you will make for you and your family.
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Choices are a common theme on my Make Your Someday Today podcast, because we all make choices every day, all the time. Who we become is a recult of our choices. Who do you want to become?

Seared Yellowfin Tuna Wrap

Seared Yellowfin Tuna Wrap
Serves 1

I ate this at a local pub, Jimmy Sea’s, in Green Bay, WI. This recipe is my best guess on how this was prepared.

1 large soft wheat tortilla
4 ounce fresh yellowfin (or other variety) tuna steak
Mixed greens
2 tablespoons (1 ounce) guacamole (prepared with your preferred recipe)
2 tablespoons (1 ounce) chipotle mayonnaise. (An alternative would be mixing Sriracha sauce with mayo.)

  1. Season tuna with your preferred seasoning.
  2. Heat griddle or skillet over medium-high heat until hot. Spray with cooking oil.
  3. Lay tuna steak in skillet. Sear for about 30 seconds. Carefully flip and sear the other side for another 30 seconds. (This should result in a rare interior as seen above.)
  4. Spread guacamole and mayo. Top with greens, and the tuna. Roll and serve immediately.
I can’t give exact nutritional data, but my best guess is:
Calories:      534
Fat:              23g
Sat fat:           7g
Chol:         75mg
Sodium:   900mg
Carbs:          42g
Fiber:          2.5g
Protein:        38g

I deliciously paired this with Dogfish Head Indian Brown Ale (malty and hoppy).

Tuna BLT

Tuna BLT

I’m not going to give a specific recipe here. This is just a pictures to stimulate ideas. You can do this with any protein (beef, pork, chicken, turkey, or fish. You could even use a piece of tofu or a black bean burger.)

For this sandwich, I used about 4 ounces of ahi tuna. I heated a heavy-bottomed pan until it was really hot then seared both side for about 30 seconds. That tuna is about 3/4 inch thick.

The last time I posted a BLT, I used Healthy Life’s Whole Wheat English muffins. This sandwich was built on two pieces of their 100% Whole Wheat High Fiber bread. Depending on your personal focus, per slice it has 35 calories, 5 net carbs, 3g fiber, and only 85mg sodium.

Instead of mayo, I used mashed avocado as in the earlier sandwich. That drizzle in front is an excellent chipotle-infused olive oil from my friends at Olivada, in Sheboygan, WI. The smoky heat (but not too hot) of the oil nicely off-set the smoothness of the avocado and the meatiness of the tuna.

(No, I don’t get freebies, commissions or anything else. I just enjoy supporting small businesses that offer great products and great service. You can visit in person or shop online.)

No nutritional data today. The sandwich will vary based on your ingredients. I just hope that I gave you a new idea.

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