Soy and Rosemary Marinated Tuna
For years and years and years I have been avoiding frozen fish the plague. Simply put, the idea of frozen fish grossed me out. But lately, I just can't help but think how convenient it would be to keep some frozen fish on hand for when I don't have a chance to get to the grocery store! So I sucked it up and bought a few packages of frozen Salmon and Tuna to give a try.
Much to my surprise, they were actually very good. I made the Salmon with Dill a few weeks back and last night I marinated the Yellow Fin Tuna with soy sauce, lemon, mustard and rosemary before throwing it on the grill and WAWAWEE... it was d'lishes!
I did have B (my in house grill master) grill the tuna medium well since it had been frozen (had it been fresh I probably would have gone medium rare) and it was great... tender, moist and super flavorful. I topped the whole thing off with a squish of lemon and some Mango Cucumber Salsa w/ a Kiss of Rosemary and B and I had a quick, super-easy, feel-good, weeknight meal.
Some might call it Clean, Simple and D'lishes;)!!
Soy and Rosemary Marinated Tuna
Ingredients
2- 6 oz yellow fin tuna steaks (mine were frozen and defrosted)1/3 cup soy sauce
The juice of ½ a lemon
1 tsp Dijon mustard
1 tsp chopped rosemary
Fresh black pepper
Directions
Pre-heat grill over medium high.
In a small baking dish combine soy sauce, lemon juice, mustard, and rosemary. Add tuna steaks and be sure to coat them well with the marinade. Allow to sit for about 15 per side being sure to give each a side a good dose of black pepper.
Cook tuna for about four to five minutes on the first side and flip. The second side will take another four to five minutes for a medium well-done tuna steak. My fish was frozen so I prefer to cook them a little more well done. If you like you’re tuna closer to medium rare, be sure to cook it a little less.
Remove the grill and enjoy plain or topped with some Mango Cucumber Salsa w/ a Kiss of Rosemary!
Serves 2.
Nutritional Analysis
Calories: 231; Total Fat: 1.6g; Saturated Fat: 0.4g; Cholesterol: 76mg; Sodium: 1773mg; Carbohydrate: 7.3g; Dietary Fiber: 0.1g; Sugars: 6.3g; Protein: 42.8Other Recipes You May Enjoy:
South Beach "Teriyaki" Tuna
Simply Seared Tuna w/ Triple Herb Sauce
Pan Seared Scallops w/ Mango Black Bean Salsa (video)
Cumin Catfish w/ Orange Avocado Salsa (video)
Breaded Tilapia (with Flax!)
- Filed under Dinner, High Protein, Low Carb, Seafood, Super Simple, Wheat-Free
- Tagged with Rosemary, Soy Sauce, Yellow Fin Tuna
- Print this recipe
- 13 comments
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Comments
Kalyn :
Frozen fish is pretty much the only option here, but really it can be great, and this sounds delicious.
posted on July 15, 2008 8:10 AM
Dani :
Kalyn - I'm learning just how delicious it can be!!
posted on July 15, 2008 8:26 AM
Hil :
Dani, you are a treasure. You consistently inspire me to cook beautiful food. Where do you get your frozen fish? I'm beginning to gravitate toward frozen fish, too, since I've only found a couple of varieties that I can find truly fresh. But I've had mixed luck with the frozen fish...I've had some come out oddly tough, even though I know I didn't overcook it. Any brand/store reccomendations?
posted on July 15, 2008 2:48 PM
Dani :
Hil - Thanks for the kind words:). I bought my fish at Trader Joes (Wild Salmon and Yellow Fin Tuna) they were both very good considering they were frozen. Just for the record, they are definitely not the same as fresh fish BUT for a quick week night meal, they certainly did the job.
posted on July 16, 2008 5:27 AM
D :
Dani: The swordfish from TJs is good too. I, too, never like to buy frozen fish before, but since TJ's frozen fish are immediately flash frozen and vacuum-sealed, I decided to try their swordfish and it is very good. I grilled the swordfish and topped it with TJ's Mixed Olive Bruschetta (comes in an octagon-shaped jar). Try it, it is really d'lish. I also buy Costco's Kirkland brand frozen wild salmon fillets. Each fillet are individually vacuum-sealed like TJs and it is very good as well.
Now to change note here: I just baked your recipe for Irish Soda Bread. It turned out great, looks just like your video. I used 1-1/2 cups 100% WHITE whole-wheat flour in place of combo white flour and whole-wheat flour. I omitted the caraway seeds because my husband dislike caraway seeds. I just cut myself 1/6th of the bread to try and it is very good. Has a good buttery flavor and the exterior is crispy like a scone and cake-like on the inside. I will make it again but this time I may portion the dough into 6 rounds since it looks pretty in its rustic round shape. My bread didn't have too much rise though (maybe it's because I used 100% white whole-wheat?), but still d'lish. Your recipe is more scone-like than traditional Irish Soda Bread which is more bread-like with a crispy exterior, but it's OK because your version is healthier and tastes good!
Thanks so much for posting clean-eating recipes!
posted on July 16, 2008 8:13 AM
MizFit :
LOVE
Im all about the tuna and have to go to whole foods today anyway.
If I buy will you make? :)
posted on July 16, 2008 9:03 AM
Dani :
D - Oohhh... good idea to top the fish with the jarred bruschetta, TJ's has so many tapenades, salsas and chutney's... I've never thought to put them on my fish though! I'm gonna try the swordfish next.
Happy you liked the soda bread... I love that recipe too! I would imagine using all whole wheat flour would make it a little denser, but still d'lishes!!
MizFit - Gladly!
posted on July 17, 2008 6:31 AM
Kari Brunson :
Soy and Rosemary! What an interesting combination that I NEED to try.
posted on July 18, 2008 6:36 AM
Marcia :
This recipe has my tastebuds watering already! I can't wait to try this one...BBQ at my house this weekend! Thanks Dani, I'm so glad your back!
posted on July 24, 2008 5:43 AM
Dani :
Kari - It was one of those "it's what I had on hand" recipes. I really liked it though... I hope you do too!
Marcia - Believe me, I'm glad to be back! I love BBQ'S... hope everyone enjoys it!!
posted on July 24, 2008 3:49 PM
Katie :
I am always tempted to buy frozen fish from TJ's, but I never knew if it would taste good or not.
How do you defrost yours? I think I'm going to have to give it a try!! :)
Also - We bought some frozen, round, stuffed salmon from TJ's, and there aren't any instructions for thawing on the package. We can't figure out if we're supposed to thaw it out or not before we cook it, any ideas?
posted on July 25, 2008 3:22 PM
Dani :
Katie - I usually just pop it in the fridge inthe morning and then it's usually ready to go by dinner. Another option is running it under cool water (but that's a huge waste of water). Last option, defrost it in the microwave.
As for the stuffed salmon,my guess is you should defrost it first. Then you could either cook it in a pan (stove top) or bake it. OR give it a quick pan sear then finish it in the oven:).
posted on July 25, 2008 5:11 PM
Kevin :
I really like the simple fish and fruity salsa combo and this looks great!
posted on July 26, 2008 10:26 AM