Lightly Seared Yellowfin Tuna with Farro and Greens

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

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.

Bok choy

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

Searing the tuna.

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.

• 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.

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

• Fiesta Friday
• What’s for Dinner, Sunday Link-Up

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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…)

• Causa Rellena from Caroline’s Cooking
• Cold Avocado Yakisoba with Chile-Kissed Ahi from Culinary Adventures with Camilla
• Deviled Eggs with Tuna, Capers, and Chives from Karen’s Kitchen Stories
• Easy Creamy Tuna Noodle Casserole from Making Miracles
• Ginger Sesame Tuna Tartare from Food Lust People Love
• Lightly Seared Yellowfin Tuna atop Greens and Rice Pasta Salad from Of Goats and Greens
• Tarragon Tuna Pasta Salad from Palatable Pastime
• Tuna In Tomato Salad from Sneha’s Recipe
• Tuna Reuben from A Day in the Life on the Farm

 

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.