Dinner in Minutes: Horseradish adds tang
Horseradish gives special texture and tang to many dishes, from scrambled eggs and salad dressings to meat and fish.
To salute this ancient root, I’ve created a simple glazed fresh tuna steak with horseradish.
Meaty and delicious, tuna steaks can dry out easily and need to be carefully cooked. It’s best to undercook them a little; the fish will continue to cook in its own heat when removed from the stove.
A rule of thumb is to measure the steak at its thickest point and to cook it 8 minutes per inch of thickness to cook it through. If you like your tuna rare, make sure your pan is smoking hot and sear the tuna about 2 minutes per side if 1 inch thick, 1 minute per side if thinner.
Finish this quick menu with Sauteed New Potatoes on a bed of fresh spinach. This meal contains 497 calories with 25 percent of calories from fat.
Sauteed New Potatoes
3/4 pound new potatoes (or diced red potatoes)
1 tablespoon olive oil
1 teaspoon minced garlic
4 cups washed, ready-to-eat spinach
Salt and freshly ground black pepper
Wash potatoes, do not peel. Place in a microwave-safe bowl and microwave on high 5 minutes.
Heat oil in a medium skillet over medium-high heat. Add the garlic and spinach. Cook spinach 1 minute or until it just starts to wilt.
Remove and divide between two dinner plates. Add the microwaved potatoes to the skillet and saute 5 minutes to brown slightly. Spoon potatoes over spinach. Add salt and pepper to taste; keep warm.
Yield: 2 servings
Nutrition per serving: 197 calories (33 percent from fat), 7.3 grams fat (1 gram saturated, 5 grams monounsaturated), no cholesterol, 5.1 grams protein, 30.2 grams carbohydrates, 4.4 grams fiber, 59 milligrams sodium.
Hot Glazed Tuna Steak
2 1/2 tablespoons orange marmalade
1 tablespoon prepared horseradish
1/2 tablespoon Dijon mustard
2 teaspoons olive oil
3/4 pound fresh tuna steak
Salt and freshly ground black pepper
Mix marmalade, horseradish and mustard. Set aside.
Heat oil in the same skillet used for the potatoes over high heat. Sear tuna for 2 minutes for a 1-inch piece. Turn and salt and pepper cooked side.
Sear second side 2 minutes. Remove from skillet for rare tuna, or lower heat to medium and continue to cook 4 minutes for more well-done.
Remove to warmed plates with the potatoes and spinach. Add marmalade mixture to skillet and saute about 30 seconds to melt. Spoon sauce over tuna.
Yield: 2 servings.
Nutrition per serving: 300 calories (19 percent from fat), 6.3 grams fat (1 gram saturated, 3.7 grams monounsaturated), 78 milligrams cholesterol, 40.2 grams protein, 18.6 grams carbohydrates, 0.4 grams fiber, 130 milligrams sodium.