If you are trying to get more Omega 3′s and limit your red meat, try a fresh tuna steak. Sear it on your skillet and add some homemade tarragon butter to make it melt in your mouth. Serve with some steamed broccoli or a leafy green.
Our steaks below are sushi grade and do not need to be cooked for 5 minutes on each side. I recommend heating up the skillet on high to sear the outside and seal in the juices. Then flip after 3 minutes. Cook for another 3 to 5 minutes depending on the thickness and grade of tuna.
1) Heat the skillet on high. Take out the steaks and let the tuna come to room temperature. Season with salt and pepper and drizzle with olive oil.
3) Make the tarragon butter by finely chopping two springs of tarragon. Squeeze half a lemon on top of 2 tablespoons of pasture butter softened at room temperature. Whip in the tarragon. Set aside.
3) Oil the skillet. Sear the tuna on high for 3 minutes. Flip and cook for 3 to 5 minutes.
4) Remove and add the tarragon butter. Plate with a green vegetable.
Why you want to eat this!
Tuna is rich in Omega 3′s, tryptophan, selenium, protein, vitamins B3, B6, B1, phosphorus, potassium, and magnesium. Most research focuses on the amazing Omega 3′s which is essential for heart, brain, skin, and general well being. Omega 3′s reduce inflammation and harmful (LDL) cholesterol, improve good (HDL) levels, control high blood pressure, and improve the electrical properties in the heart.
The Omega 3′s, DHA and EPA are crucial for brain function and health and may even reduce the effects of Alzheimer’s disease and prevent diagnosis. In addition, omega-3′s can correct sun damage and protect against certain types of cancers: ovarian, prostate, breast, digestive tract, colon, kidney, and leukemia and lymphoma. Studies are showing the omega-3 rich tuna can reduce your risk of macular degeneration and improve dry eye issues.
Tuna can improve the health of your skin and diminish wrinkles with the tryptophan, Niacin and other B vitamins. Potassium and magnesium are essential for your tissues and muscles. Magnesium will help lower your stress levels and improve the metabolism of the carbs, protein and fat which may help you maintain a healthy body weight. Research studies predict 72% of Americans are deficient in magnesium due to the soils and lack of nutrients in our food so chances are you will benefit from increasing magnesium in your diet.
Selenium helps your liver function and can detoxify your body. It will help remove heavy metals like mercury, pesticides and other common toxins in the environment.
The Ultimate Cookbook Recipe
Preparation time: 15 minutes Cooking time: 10 minutes
2 tablespoons butter or margarine, softened
¼ teaspoon lemon juice
½ teaspoon minced fresh tarragon or ¼ teaspoon dried tarragon
2 (1/2-pound) tuna steaks (about ¾ inches thick)
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 tablespoon Tuna Steaks with Tarragon Butter
Combine first 3 ingredients in a bowl; shape into a 1-inch thick log; cover and chill until firm. Sprinkle tuna with salt and pepper on all sides. Heat olive oil in a nonstick skillet over medium heat; cook tuna 5 minutes on each side or to desired degree of doneness. Slice tarragon butter and serve with tuna. Yield: 2 servings