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| Tuna - A Fish That Isn't Fishy |
Growing up in the desert, fish was never high on my list of foods I liked. Unlike the tuna
that came in a can that my dad made into croquettes, the fish available was skanky and
nasty, resembling the smell of some of the ditches and canals I used to play in. “Fresh”
was simply nothing local. The closest thing to “fresh” was the ¾” by 4” battered sticks we
got from the school cafeteria that we drowned in ketchup.
Thankfully much has changed since then. The market has changed considerably and so
has the amount of quality fish available. In Phoenix, there are now a handful of stores
where one can obtain fish with pink gills (vs. brown or grey) and bulging eyes (vs.
dehydrated sunken eyes). The increase in popularity of sushi has increased consumers’
expectations in the quality of the product. People are willing to pay 2X to 3X the cost of
fish on the coasts as long as they are confident it is fresh and flavorful.
4.00 ounces (113.4 grams) of tuna has almost 68% of the ADR (average daily
requirement) for protein, 67% of vitamin B3 (niacin), 59% of B6 (pyridoxine) and about
38% of B1 (thiamin). The really great news is that this portion has only 157 calories (46
of those calories are from healthy fats) with only 8% total fat.
Sushi-grade tuna is readily available in the larger metropolitan areas. Fresh or canned
tuna is an amazingly healthy power food. Its benefits include high levels of Omega-3 fatty
acids, beneficial for cardiovascular health. It can prevent erratic heart rhythms, making
blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks),
and improve the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
Additionally, regular consumption of tuna and other fish is known to help prevent strokes.
Tuna and other fish are excellent sources of protein, the major building material for
muscle, blood, skin, hair, nails and internal organs. Additionally, protein is essential in
fueling your metabolism, maintaining muscle tone and helping your body burn fat. Tuna's
vitamin B content helps maintain and build red blood cells and increase energy levels.
Tuna's fatty acids can help contribute to healthy brain function and also help postpone
cognitive decline in the elderly. Neurologically, tuna is known to reduce symptoms of
depression and ADHD. For those in school wanting to make their parents’ investments in
their college education worthwhile, tuna is widely accepted as “brain food” for nourishing
the brain and increasing memory function. There are many other benefits to list, but
suffice it to say, tuna packs a big nutritional punch with regard to proteins.
If purchasing fresh whole-body tuna, make sure the eyes are bright and clear. The gills
should be reddish and the skin moist and with tightly adhering, shiny scales. The flesh will
be pink or red, moist, and have no hint of browning. It should never have a rainbow
pattern on the surface of the meat. The smell should be that of the ocean, not fishy.
Use/consume the tuna within two days. To store tuna, make sure you store the tuna in the
coldest part of the refrigerator, wrapped with cling wrap after rinsing under cold water and
patting the fish dry with paper towels. Frozen tuna will keep for two months.
If you can get FRESH tuna, cooking is optional. It tastes great raw with some salt, pepper
and a touch of toasted sesame oil. For best cooked results, do not overcook it as this
dries out the fish. It should be very pink in the middle. I don’t do much more than a quick
sear on the outside of fillets.
Canned tuna is still a great and healthy option. Growing up, my dad made amazing fish
croquettes. Here is my recipe that best approximates his, but this one is gluten-free.
Chef David’s Dad’s Tuna or Salmon Croquettes
Serves 4
Ingredients:
Directions:
Be well, eat healthy and hug someone you don’t know, it will freak them out and maybe
bring them a smile.
Blessings,
Chef David Hall, CGC
Thyme for a Chef, LLC
www.thymeforachef.com
480.861.1082
that came in a can that my dad made into croquettes, the fish available was skanky and
nasty, resembling the smell of some of the ditches and canals I used to play in. “Fresh”
was simply nothing local. The closest thing to “fresh” was the ¾” by 4” battered sticks we
got from the school cafeteria that we drowned in ketchup.
Thankfully much has changed since then. The market has changed considerably and so
has the amount of quality fish available. In Phoenix, there are now a handful of stores
where one can obtain fish with pink gills (vs. brown or grey) and bulging eyes (vs.
dehydrated sunken eyes). The increase in popularity of sushi has increased consumers’
expectations in the quality of the product. People are willing to pay 2X to 3X the cost of
fish on the coasts as long as they are confident it is fresh and flavorful.
4.00 ounces (113.4 grams) of tuna has almost 68% of the ADR (average daily
requirement) for protein, 67% of vitamin B3 (niacin), 59% of B6 (pyridoxine) and about
38% of B1 (thiamin). The really great news is that this portion has only 157 calories (46
of those calories are from healthy fats) with only 8% total fat.
Sushi-grade tuna is readily available in the larger metropolitan areas. Fresh or canned
tuna is an amazingly healthy power food. Its benefits include high levels of Omega-3 fatty
acids, beneficial for cardiovascular health. It can prevent erratic heart rhythms, making
blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks),
and improve the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
Additionally, regular consumption of tuna and other fish is known to help prevent strokes.
Tuna and other fish are excellent sources of protein, the major building material for
muscle, blood, skin, hair, nails and internal organs. Additionally, protein is essential in
fueling your metabolism, maintaining muscle tone and helping your body burn fat. Tuna's
vitamin B content helps maintain and build red blood cells and increase energy levels.
Tuna's fatty acids can help contribute to healthy brain function and also help postpone
cognitive decline in the elderly. Neurologically, tuna is known to reduce symptoms of
depression and ADHD. For those in school wanting to make their parents’ investments in
their college education worthwhile, tuna is widely accepted as “brain food” for nourishing
the brain and increasing memory function. There are many other benefits to list, but
suffice it to say, tuna packs a big nutritional punch with regard to proteins.
If purchasing fresh whole-body tuna, make sure the eyes are bright and clear. The gills
should be reddish and the skin moist and with tightly adhering, shiny scales. The flesh will
be pink or red, moist, and have no hint of browning. It should never have a rainbow
pattern on the surface of the meat. The smell should be that of the ocean, not fishy.
Use/consume the tuna within two days. To store tuna, make sure you store the tuna in the
coldest part of the refrigerator, wrapped with cling wrap after rinsing under cold water and
patting the fish dry with paper towels. Frozen tuna will keep for two months.
If you can get FRESH tuna, cooking is optional. It tastes great raw with some salt, pepper
and a touch of toasted sesame oil. For best cooked results, do not overcook it as this
dries out the fish. It should be very pink in the middle. I don’t do much more than a quick
sear on the outside of fillets.
Canned tuna is still a great and healthy option. Growing up, my dad made amazing fish
croquettes. Here is my recipe that best approximates his, but this one is gluten-free.
Chef David’s Dad’s Tuna or Salmon Croquettes
Serves 4
Ingredients:
- 2 (7-ounce) cans albacore tuna (or salmon), drained well and shredded by hand
2 green onions, chopped fine
2 eggs, beaten, divided
1 teaspoon freshly squeezed lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 pinch of cayenne pepper
3/4 cup Rice Chex, crumbled in a food processor, divided
Olive oil, for sautéing
Fresh lemons for garnish
Directions:
- In a mixing bowl, combine in tuna, green onions, ½ the eggs, salt, pepper, cayenne,
lemon juice, and Chex crumbs. Don’t overwork the mixture. - Shape mixture into triangular log croquettes (about 1¾ inch per side and about 4
inches long), roll in crumbs, dip into a slightly beaten egg mixed with water and roll
again in the Chex crumbs. - Fry in small batches in deep fat at about 370° F for about 2 minutes per side (for a
total of 6 minutes). The croquettes should have a golden brown crust on the
outside. - Transfer tuna croquettes to paper towels to drain.
Be well, eat healthy and hug someone you don’t know, it will freak them out and maybe
bring them a smile.
Blessings,
Chef David Hall, CGC
Thyme for a Chef, LLC
www.thymeforachef.com
480.861.1082
Copyright 2011, Thyme for a Chef, LLC. All rights reserved.
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