Ingredient Ideology | A Fishy Fare To Relish By: Dr. Kaviraj Khialani- Celebrity Master Chef
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One of the most loved fish varieties around the world, known for its delicate texture and sharp flavor, tuna fish is one of those choicest varieties to add to our menus once in a while to relish the uniqueness and treat our palate and taste buds. Be it a tuna potato salad, a burger, filling for a sandwich, baked dish or cutlets, tuna has somehow impressed the seafood lovers!
Tuna fish are elongated, robust, sleek and streamlined fishes; they have a rounded body that tapers to a slender tail base and a forked or crescent-shaped tail. In color, tunas are generally dark above and silvery below, often with an iridescent shine. They have a conspicuous keel on either side of the tail base; a row of small fin lets behind dorsal and anal fins, and a corselet of enlarged scales in the shoulder region. Another notable feature is a well-developed network of blood vessels below the skin that acts as a temperature-regulating device associated with long-term, slow swimming.
Their delicious taste, global availability, and healthy components make it an ideal replacement for red meat or for those who like to add some healthy variety to their diets. Japan is the highest consumer of fresh tuna, while US is highest consumer of canned tuna. Other common species of tuna are Bluefin, albacore and big eye. Japan, Indonesia and Philippines are the top tuna catchers. The taste of tuna fish makes it perfect for eating as a tuna steak, in “burger” form, as a spread with mayonnaise on crackers or bread, in tuna salad, or any number of other varieties. It is versatile, delicious, inexpensive, and very good for us.
Here are a few health benefits of TUNA FISH:
Immunity Boosting Ingredient: Tuna fish consists of good amounts of vitamin C, zinc, and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defence mechanisms against free radicals, the harmful by-products of cellular metabolism that can cause cancer and other chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium.
Heart Healthy Food: Tuna fish has its significant impact on heart health. Tuna fish consists of good amount of omega-3 fatty acids which helps to reduce coronary heart disease and also reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Additionally, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases of various types.
Energy Support System: B complex of vitamins has been associated with a wide range of health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the effectiveness of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish frequently, you can guarantee that you are active, energetic, and healthy.
Tuna For Kidney Health: Potassium mineral present in Tuna helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs. Including tuna fish in your diet is one of the best options to fight kidney disease.
Tuna Benefits Eye Health: Macular degeneration which causes vision to deteriorate is the main cause of blindness in people over the age of 50. The omega-3 fatty acid present in tuna prevents the occurrence of this condition. Tuna also protects individuals from dry eye syndrome which is a significant ocular complaint.
Here are a few of my all-time favorite delicacies with TUNA:
Recipe-1] TUNA POTATO SALAD WITH HERBED MAYONNAISE
Ingredients
For the base of the salad:
Assorted lettuce leaves- iceberg, Lollorosso, cos etc
For the body of the salad:
Tuna fish- 140gms, canned, drain it well before using.
Potato- 2 med sized, boiled, peeled, cubed.
Eggs-2 no, boiled, cut into wedges.
Shallots- 2-3 no chopped
Celery-1 stalk, cut finely
Boiled macaroni pasta-1/2 cup
For the dressing of the salad:
Mayonnaise-3/4th cup
Mustard paste-1/2 tsp
Capsico/ tabasco-1/2 tsp
Salt and pepper to taste
Mixed herbs-1/2 tsp or fresh herbs-2 tsp
Lime juice-1 tsp
For the garnish of the salad:
Micro-greens/ herbs- for garnish
Olives- black or green- 3-4, sliced.
Method:
1. Prepare all the ingredients for the tuna potato salad recipe.
2. In a mixing bowl combine together the ingredients for the dressing, mix well and chill for 20 mins.
3. In a salad toss bowl, combine together the body of the salad with the tuna fish and add in the dressing, using a spoon and fork lightly toss the salad.
4. Arrange the base of the salad on the serving plates, salad bowls etc and portion out the chilled salad and garnish with greens/boiled egg wedges, olives etc.
Recipe-2] CHEESY TUNA CUTLETS
Ingredients:
For the cutlet mixture:
Tuna fish- 150 gms, canned, drain well before use.
Potatoes- 2-3 med sized, boiled, peeled and grated.
Salt and pepper to taste
Green chilies- 1 tsp chopped
Onion-2 tbsp. chopped
Parsley- 1 tsp chopped
Mustard paste-1/2 tsp
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Bread crumbs-1/2 cup
Maida/corn flour-1/4 cup for binding, coating
Oil-to fry the cutlets
Egg-1 no
For the dip to go along:
Mayonnaise-1/2 cup
Capsico/ tabasco sauce-1/2 tsp
Garlic-1 tsp chopped
Capsicum-1/4 chopped
Parsley-1 tsp chopped
Salt and pepper to taste
Tomato ketchup-2 tsp
White vinegar-1/2 tsp
Raisins-1 tsp chopped
Method:
1. Prepare all the ingredients for the recipe and keep ready.
2. In a mixing bowl combine together the grated potatoes with seasonings, and tuna fish and binding agents and mix well.
3. Shape up the mixture into a firm mixture and divide into 8-10 portions and apply little oil on the fingers and shape them into round cutlets and chill for 20 mins.
3.Dip them into beaten egg then maida, again egg and then breadcrumbs or use a thick batter of maida and water and then breadcrumbs.
4.Deep fry/ shallow fry the tuna cutlets to a nice golden color and serve hot with some fresh green tossed salad and the chilled dip as prepared.
Recipe-3] TUNA PEAS TOSSED SALAD
Ingredients:
For the base of the salad:
Crunchy assorted lettuce leaves- 1 cup.
For the body of the salad:
Tuna fish- 1 cup, canned, drained well
Chickpeas- 1 cup boiled
Cucumber- 1 no sliced
Cherry tomatoes- 4- 5 cut 1x2
Spring onions- 2-3 no sliced
Olives- 3-4 no, black and green
For the dressing of the salad:
Olive oil-3-4 tbsp.
Lime juice-2 tsp
White vinegar-2 tsp
Honey-2 tsp
Mixed herbs-1/2 tsp
Chili flakes-1/2 tsp
Parsley/ spring onion greens-2 -3 tsp chopped
For the garnish of the salad:
Assorted greens/ micro-greens- 2 -3 tsp
Method:
1. Pre-prep all the ingredients for the tuna salad recipe.
2. In a mixing bowl combine together the ingredients for the dressing and give it a nice mix, keep it chilled until being used.
3. Arrange the base of the salad leaves on the serving plate or salad bowls.
4. Toss together the body of the salad including tuna fish and other ingredients with the chilled dressing and portion it onto the base on the plates.
5. Garnish the salad appropriately as desired using variety of colors from herbs/olives to gherkins/ jalapenos etc.
Recipe-4] TUNA PASTA TOMATO TRIO
Ingredients:
Tuna fish- 1 cup, canned, drained well before being used
Penne/ choice of pasta- 1 cup boiled
Olive oil-2 tsp
Garlic-1 tsp
Onion-1 small chopped
Green chili-1 tsp chopped
Tomato-1 no de-seeded and chopped
Potatoes-1/2 cup boiled, cubed.
Capsicum- red-1/2 no, cut into cubes
Salt and pepper to taste
Lime juice-2 tsp
Vinegar-1 tsp
Parsley-2 tsp chopped
Gherkins/ olives/ jalapenos-1-2 tbsp. sliced
Roasted crushed peanuts-1-2 tbsp.
Tomato ketchup-2 tsp
Micro-greens/ herbs/ nuts and seeds- for garnish.
Method:
1. Prepare all the ingredients for the warm tossed salad.
2. Heat oil add garlic, onions, chilies, add in the capsicums and toss well.
3. Add in pasta, tomato, potato cubes, salt, pepper, herbs, chili flakes and all the liquids, toss well. Cook for 2 mins, turn off the flame.
4. Add a dash of lime towards the end and garnish with colorful ingredients from cherry tomatoes, black olives, to flax seeds, micro-herbs and greens, peanuts, serve this salad warm!
Recipe-5] TUNA BALLS IN CREAMY TOMATO SAUCE
Ingredients:
For the tuna ball mixture:
tuna fish-1 cup, canned, drained well before using
oil-2 tsp
ginger-garlic paste-1 tsp
salt and pepper to taste
mixed herbs-1/2 tsp
chili flakes-1/2 tsp
boiled mashed potato-1 cup
grated cheese-2 tbsp.
breadcrumbs-1/2 cup
maida/cornflour-1/4 cup
egg-1 no
oil to fry
for the creamy tomato sauce:
olive oil-1 tbsp.
garlic- 1 tsp chopped
onion-1 small chopped
tomato puree-1 cup
water-1/4 cup
salt and pepper to taste
fresh basil leaves- 4-5 no
sugar-1 pinch
fresh cream-2-3 tbsp.
cream cheese-2 tsp
parsley-2 tsp chopped
sliced olives- 2-3 tsp.
white wine-2 tbsp. opt
method:
1. To prepare the tuna ball mixture, heat oil in a pan saute the ginger-garlic paste, add in the mashed potatoes, all seasonings, herbs and mix well, add in the tuna fish, cheese mix well and turn off the flame. Cool slightly add in little egg, the breadcrumbs, maida and shape into small lemon sized balls and chill for 30 mins.
2. Prepare a thick batter of maida and water and dip the tuna balls in it followed by coating with bread crumbs and deep fry, remove and keep aside.
3. To prepare the sauce, heat oil and add in the garlic, onions and saute them for a few minutes, add in tomato puree, seasonings and herbs, add a little water and cook for 2-3 mins, add white wine and cook for another minute, now add in the olives, full fat cream and slowly blend it in also add in the cream cheese and mix.
4. Just before serving add in the fried tuna balls into the creamy tomato sauce and cook for a minute, remove and serve hot garnished with greens/herbs.
Recipe-6] TUNA VEGGIE BUNS
Ingredients:
For the burger buns:
Burger bread/buns- 4-5 no sliced open
Butter-2 -3 tsp to apply inside the buns.
Sliced onions-1/4 cup
Sliced tomatoes-1/2 cups
Sliced cucumber-1/2 cup
Assorted lettuce leaves-1 cup
Salt and pepper to season them.
For the tuna mixture:
Tuna fish- 1 cup, canned, drained well before use.
Mayonnaise-1/2 cup
Spring onion-2-3 no chopped
Green chili-1 tsp chopped
Salt and pepper to taste
Mustard paste-1/2 tsp
Chopped dill leaves- 2 tsp
Lime juice-2 tsp
Cream cheese-2 tsp
Sliced olives- 2-3 tsp
Gherkins-1-2 tsp sliced.
Method:
1. Pre-prep all the components of the yummy tuna buns.
2. Lightly toast or warm the burger breads and spread a little butter inside, place a few assorted salad leaves.
3. Arrange the assorted sliced veggies inside the bun.
4. In a mixing bowl combine together the tuna fish with the other ingredients, mix well and place a few spoons of it on the sliced veggies and close the buns, secure with a toothpick if desired.
5. Serve them warm or chilled it tastes equally good, serve it with chips, pickled olives, gherkins, or some mashed potatoes/ a tossed green salad.
