Tuna-Vegetables Stir Fry

After salmon, tuna is probably my second favorite fish. Being a healthy alternative to pork, I try to incorporate seafood in our diet just to break the monotony of the usual meat dishes. 

Alton Brown featured tuna in an episode of Good Eats, where a trip to the "afterlife" made him realize the health benefits of tuna and referred to it as "the other red meat."  Not surprising, as tuna is packed with omega-3 fatty acids, and is a good source of niacin and phosphorus. Too bad it is getting a bad rap nowadays, what with the radiation scare from Japan and all.

Anyway, I loved how the fish went very well with the dish. We will definitely be making more of this!

What you need: 

2 pieces tuna steaks (about 850 grams), cubed
8 oz portobello mushrooms, quartered
1 carrot, coined 
1 can (8 oz) sliced water chestnuts
1/4 yellow onion, sliced
5 cloves of garlic, coarsely minced
1 teaspoon fresh ginger, cut into matchsticks
1 block of tofu
salt and pepper, to taste
canola oil for frying

For the sauce:

1/2 cup water
1 1/2 tablespoon oyster sauce
1/2 tablespoon black bean sauce
1/4 teaspoon chili garlic sauce
1 teaspoon sesame oil
1/2 teaspoon sugar

What to do: 

Cut tofu into 1 inch blocks. Fry in canola oil until the edges start to form crusts. Drain on paper towels and set aside.

Meanwhile, combine all the sauce ingredients and mix well. Set aside for later use.

In a wok, heat about 2 tablespoons of oil (I used the tofu oil!) over medium-high heat. Saute carrots, water chestnuts, and mushrooms for 1 to 2 minutes. Remove from heat and set aside.

In the same wok, saute ginger, garlic and onions. Add the cubed tuna and cook for about a minute. Add in the carrot-mushroom mixture and the sauce. Season according to taste. Cook for around 2 minutes, or until the sauce thickens. Stir occasionally. Serve hot.

Tips, Tricks and Tweaks: 

1. Cook tuna like you would a steak- medium. If you overcook it, the meat would be as hard as a brick. ;-)
2. Fry tofu to your desired doneness. However, keep in mind that you will cook it again when you mix it with the rest of the ingredients. 
3. Add a dash of red pepper flakes if you want it a bit spicy.
4. Don't like tuna? Try mahi-mahi, halibut, or any firm-fleshed fish.
5. Make sure you cut ingredients the same size for even cooking.


anney said...

Maganda din pang diet ang recipe na ito! Thanks for sharing!

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