Quick Fish and Salad

This recipe can be made with salmon (without skin) or with ahi (tuna steaks).  Remember tuna is high in heavy metals and most tuna is not sustainably fished.  Therefore, you should not eat more than a serving per month of tuna.  The pictures below are steaks from a locally fished "big eyed ahi" in Hawai'i or a big eyed tuna.  According to the NOAA, big eyed tuna are not overfished and stocks have not been depleted.  So, while still a mercury concern they are a good choice for a fish that is being collected in sustainable amounts--for now.

Also, if you are just searing the tuna it must be absolutely fresh, absolutely high quality fish (like sashimi grade since it will be absolutely raw inside). You can prepare the salmon in the same way if you have superior salmon, but if you are using a lower quality or frozen fish you will want to cook in all the way through.

This recipe is very simple, but it is best that you plan ahead because your fish needs to marinade for at least 30 minutes or so.  I've made this recipe with the fresh ahi steaks, fresh salmon and frozen salmon fillets.  The ingredients below are for two fillets of anywhere from 4-6 ounces each.  For the salads, romaine or a mix of greens would be best.  In the photos below, they fish is served on the side with a dipping bowl of wasabi and soy.  The last time I made these was with salmon fillets and served them over the dressed salad.

Ingredients:

1 minute 30 seconds was perfect
cook time for this ahi steak

Two 4-6 ounce salmon or ahi (tuna) fillets
Romaine or other greens, enough for two large salads


Marinate:
1 - 1 1/2 teaspoon finely chopped ginger
1 clove garlic, finely chopped
1 tablespoon sesame oil
1 teaspoon shoyu (soy sauce)
Optional for salmon: 1/4 teaspoon of powdered yellow mustard per fillet

For searing/cooking:
1 tablespoon olive oil
6 whole peppercorns, white or black (optional)

Salad dressing:
1/2 teaspoon miso paste (I prefer red, but any will work)
1/2 teaspoon mustard (I like deli mustard, but yellow mustard will also work)
1 teaspoon sesame oil
2 tablespoons balsamic vinegar
Optional: drop of wasabi

Optional Dipping Sauce:
Wasabi
Shoyu (soy sauce)


Marinate the fish.  I do this by putting a few slivers of ginger and garlic in a bowl, putting the first steak down, sprinkling a few more, adding a bit of the oil and soy sauce, putting the other steak down on top, and then adding the rest.  I then cover the top of the bowl in plastic wrap and refrigerate for about an hour but at least 30 minutes.  I turn them once.

When you are ready to cook, first prepare the salads and mix the dressing, but do not add it to the salad until you are ready to serve.  Then turn your burner on high.  Take out the fish and, with a knife, gently remove the garlic and ginger sticking to them and set them aside.  I do not pour in the liquid of the marinade, so although this looks a lot of oil between the fish and salad dressing, it is actually just about one tablespoon of oil per serving total.

When you oil is hot (but not smoking) throw in the whole peppercorns if you are using them.  You want to keep them in the oil until they begin to pop, maybe two or three minutes, and then remove them with a chop stick or your turner.  This will give the oil and fish a nice pepperiness without overwhelming any other flavors.

Gently but quickly put in your fish.  If you are searing tuna steaks you want to cook them absolutely no more than 1 minute 30 seconds on each side.  If your streaks are thin, that might be too long.  If you are cooking your fish all the way through then 3 minutes per side will probably be enough unless your fillets are just thick.

Because of the mustard and wasabi flavors, I served this with brussel sprouts to accompany my salad and fish, but when making this with salmon I often just put the fish, sliced, over my dressed salad.

Total calories is using 4 ounces salmon: approximately 320 calories