Seared Soy-Maple Ahi Tuna with Savory Polenta

From seared tuna

From seared tuna

Growing up on the east coast of Canada meant an abundance of seafood – salmon, cod, halibut, and lobster. But I have a secret to share… I hated all of them! Unless, my mother made me, I would not eat any kind of fresh seafood (for some reason canned tuna was palatable).

 

It wouldn’t be until I became an adult and moved to the west coast that I became a more adventurous eater. Sometime during my university years, I started eating, and liking, seafood. My favorites are salmon, prawns, and ahi tuna.

 

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And even more recently I have dared to cook ahi tuna (sushi grade). I thought it would be a big challenge as I have heard horror stories of friends overcooking it. And since it costs $25/lb and up here, I did not want to improperly cook it and waste that much money! But, honestly readers, it is not that hard to produce a beautifully seared piece of fish. The key is to use medium high heat and cook it on the first side until the flesh changes colour 1/3 of the way up the side of the fish. Flip it and sear it a few minutes more. Voila! flawlessly cooked tuna. Seared on the outside and perfectly pink on the inside.

From seared tuna

From seared tuna

Tonight, I had a craving for seared ahi tuna and instead of the mashed potatoes I would normally serve with it, I tried polenta. I have NEVER cooked polenta before but have eaten it in restaurants (have you tried polenta fries? Yum! That will be a different post someday soon.) Anyways, I looked around the net and chose a recipe from Alton Brown. I used a spicy homemade chicken stock and way more garlic than called for. I also found it called for too much salt so I cut it by half.

From seared tuna

 

I marinated the tuna for 30 minutes in a marvelous kicked-up maple soy glaze recipe shared by my boss JW (she’s vegetarian but I try not to hold that against her – just kidding!)

 

Tuna is definitely too expensive to have often but every once in awhile it makes for a special and delectable treat. Enjoy.

 

Seared Soy-Maple Glazed Tuna

 

Marinade (enough for up to 1 lb of tuna or 4 servings)

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• ¼ cup soy sauce
• 1 tbsp Dijon or grainy mustard (I prefer grainy)
• 2 tbsp maple syrup
• 1 tsp wasabi powder (optional)

 Method:

1. Mix together. Set aside.

 

Tuna

• 1/4 lb per person ahi tuna (sushi grade) – about ¾ inch thick

1. Place tuna in a bowl or a ziploc. Pour marinade over tuna and marinade for 30-60 minutes.
2. Heat pan on medium high heat and add 2 or tbsp of vegetable oil.
3. Add tuna. Do not flip until the tuna has changed color 1/3 of the way up the steak. Once flipped, cook  tuna for another 2 minutes or so depending on how rare you like your tuna.
4. Remove from pan.
5. Cut into ¼ inch thick slices.

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Polenta

• 2 tbsp oil
• 1 cup minced onions
• 1 tsp salt
• 4 cloves minced garlic
• 4 cups chicken stock
• 1 cup polenta
• ½ cup or more grated parmesan
• freshly ground pepper to taste

Method:
Preheat oven: 350 degrees
Special Equipment: Heat proof sauce pan or dutch oven with lid.

 

1. Place oil in pan and heat on medium to medium high heat. Add onions and salt. Cook until translucent about 5 minutes.
2. Reduce heat and add garlic – do not burn garlic! Cook for 1 minute.
3. Add chicken stock. Bring to boil.
4. While whisking, add polenta.
5. Cover pan and place in oven.
6. Bake for 35 minutes. Stir 2 or 3 times to ensure creaminess and prevent clumping.
7. Remove from oven and stir in parmesan. Add pepper to taste.

Enjoy!

 

 

Plating suggestion: Place a large scoop of polenta on plate. Gentle top with 4 or 5 slices of seared tuna. Simple yet delicious.

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