Lightly Seared Yellowfin Tuna with Farro and Greens

Contains:  Seafood, gluten, grains, soy.  Is:  Quick and easy.

yellofin tuna, tuna, recipe, farro, greens, bok choy

Two servings of lightly seared yellowfin, plus farro and bok choy

The first time I ate farro, surprisingly enough, was at one of our book club meetings, which that evening had been held at Brio’s in Danbury CT.  I didn’t expect to find something unique and different  at what is essentially a chain restaurant.

At any rate, I’m late for my usual Friday postings, but better late than never.

yellofin tuna, tuna, recipe, farro, greens, bok choy

Bok choy

Do find sushi-grade tuna from your fishmonger.  The inside as I’ve cooked it is raw to rare.

yellofin tuna, tuna, recipe, farro, greens, bok choy

Searing the tuna.

yellofin tuna, tuna, recipe, farro, greens, bok choy

Addition of greens,

Prep Time: 10 minutes.
Cook Time: Farro – 25 minutes; Fish and greens – 10-12 minutes.
Rest Time: 3 minutes.
Serves: 2
Leftovers?: Yes.

Lightly Seared Yellowfin Tuna with Farro and Greens

  • 1/2 cup / 120 mL farro.
  • 1.5 cups / 350 mL water.  
  • 11 ounces / 300 grams bok choy (or Swiss chard, or other cooking green), coarsely chopped.   Use extra if you happen to be using spinach.  
  • 12 ounces / 340 grams yellowfin tuna (you could also use albacore)
  • 3/4 teaspoon fennel seeds (or half teaspoon ground fennel)
  • 1/2 teaspoon ground coriander
  • 1 orange, halved.
  • 1 tablespoon low sodium tamari or soy sauce
  • Salt and pepper to taste
  • 1 tablespoon high temperature cooking oil, ie avocado.

Cook the farro as per the package instructions.  I set mine up in the rice cooker – where it will take about 25 minutes.  Before cooking, add the fennel, coriander, salt and pepper, and then cook (stovetop or that rice cooker).

Keep the farro covered when done so heat does not dissipate.  You can also start the steps below shortly before the farro finishes cooking.

In a suitable skillet, heat your cooking oil until the skillet sizzles when a drop of water is added.  Add the tuna.  Squeeze half the orange over the fish, and add the tamari.  Add any ground pepper you may desire.

Sauté on both sides for 2-3 minutes each side, and then for a minute on each of the edges, adding the bok choy during this, turning the greens intermittently.  When you’ve added the greens, squeeze the juices from the other half of the orange over both them and the tuna.  (If using spinach, add that at the very end so it just barely wilts.)

Remove skillet from heat.

Plate the farro onto a platter, then add the greens and the tuna.   Serve.

Leftovers heat up nicely in the oven or back in a skillet.  A microwave would likely not treat the interior of the tuna well.

yellofin tuna, tuna, recipe, farro, greens, bok choy


We’re donating packs of  toilet paper to the following link parties:


And, donating TP (and my own recipe here) to members of #FishFridayFoodies:  (My recipe was originally going to be rice… but farro just caught my eye when time to cook it…)

 

Fish Friday Foodies are a group of bloggers who get together on the 3rd Friday of each month to share fish/seafood recipes based on a theme chosen by one of our members.

Would you like to join Fish Friday Foodies? We post and share new seafood/fish recipes on the third Friday of the month. To join our group please email Wendy at wendyklik1517 (at) gmail.com. Visit our Facebook page and Pinterest page for more wonderful fish and seafood recipe ideas.

The host this month is Stacy at Food Lust People Love.

She happily instigated this wonderful tuna theme this month… check the FB page for future themes.

About goatsandgreens

The foodie me: Low/no gluten, low sugars, lots of ethnic variety of foods. Seafood, offal, veggies. Farmers' markets. Cooking from scratch, and largely local. The "future" me: I've now moved to my new home in rural western Massachusetts. I am raising chickens (for meat and for eggs) and planning for guinea fowl, Shetland sheep, and probably goats and/or alpaca. Possibly feeder pigs. Raising veggies and going solar.
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10 Responses to Lightly Seared Yellowfin Tuna with Farro and Greens

  1. helenfern says:

    I’ve never had farro. I think it’s time I tried it! Thanks for sharing at the What’s for Dinner party. Have a wonderful, safe and healthy week!

  2. Stacy says:

    Farro is one of my favorite starches when I am tired of the same old potatoes, rice and pasta. What a lovely dish, Diann!

  3. Karen says:

    Seared tuna is the best isn’t it? Gorgeous meal.

  4. Pingback: What's for Dinner? Sunday Link up #235 - The Lazy GastronomeThe Lazy Gastronome

  5. Pingback: What's for Dinner? Sunday Link up #245 - The Lazy GastronomeThe Lazy Gastronome

  6. Miz Helen says:

    What a beautiful piece of Tuna and a lovely meal, yum! Hope you are having a great week and thanks so much for sharing with us at Full Plate Thursday,476.
    Miz Helen

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