Sizzling Tuna with Chinese Vegetables

Preparation Time: 20 minutes plus 2 hours marinating Cooking Time: 35 minutes
Serves: 6 people

Chinese food is always popular at any time of the year and quite a healthy option for those concerned about their cholesterol. This dish captures all the flavours of the East both in the marinade and in the vegetables. Serving it with mashed potato ensures that none of the delicious juices are wasted.

I have used Pak Choi, also known as Bok Choy, the southern Chinese vegetable eaten since the 5th Century. The broad green leaves which taper to white stalks are crisp and crunchy. To add a little difference I have included some Puy lentils, the small dark green French lentils which give the meal extra colour and texture. True Puy lentils can only be grown in the region of Le Puy in France and are characterised not only by their colour but by their unique peppery flavour. They cannot be eaten raw and do not need to be pre –soaked like other pulses.

Ingredients

For the Marinade

• 5oz – 6 oz tuna steaks( It would work well with salmon and chicken)
• 4 tablespoons Extra Virgin olive oil
• 1 red chili – deseeded and finely chopped
• 3 tablespoons soy sauce
• 3 tablespoons – vegetable oil – for frying

Chinese Vegetables

• 1 cup green lentils – rinsed
• 4 ½ cups vegetable stock
• 3 tablespoons sesame oil
• 6 heads of pak choi – washed and shredded
• 3 garlic cloves – finely chopped
• 2 small leeks – finely chopped
• 1 ½ cups button mushrooms – sliced in half
• 2 green onions (scallions) – trimmed and roughly chopped
• 1 red onion – finely chopped
• 2 tablespoons soy sauce
• Salt and freshly ground black pepper

Method

1) Pour all the marinade ingredients over the Tuna steaks and leave for a minimum of 2 hours or over night in the fridge.
2) Place the lentils in to the vegetable stock.
3) Bring to the boil and simmer for 15 minutes.
4) Drain the lentils retaining ¼ cup of the vegetable stock.
5) Heat the sesame oil in a large wok or frying pan.
6) Stir fry the pak choi, garlic, leeks, button mushrooms, green onions, and red onion for 2 minutes.
7) Add the retained vegetable stock and all the marinade. (Not the tuna)
8) Continue cooking for a further 5 minutes and stir in the 2 tablespoons of soy sauce and the cooked lentils.
9) Heat a griddle pan, large frying pan or BBQ with a little vegetable oil and cook the tuna steaks for about 3 – 4 minutes on one side and then turn over for a further 2 minutes. (This may vary according to thickness of fish!)

Tuna is best served slightly undercooked otherwise it tends to go tough and leathery!

To serve the stylish way

Place a generous helping of Chinese vegetables on to a warmed plate. Sit a tuna steak on top followed by a heaped spoonful of mashed potato flavoured with soy sauce.

For further information please contact:

Denise's Kitchen
Northwood, Middlesex, HA6 2HD