Hey everybody, the chicks are here!

Yay!

Baby chicks are one day old when they come to the farm.

Their houses are clean, stocked with plenty of fresh food

and water and just the right temperature.

Our birds are kept inside to protect them

and prevent diseases.

We work hard to make sure these chicks grow up healthy.

Healthy animals insure a healthy food source

for your family.

We are proud to be Mississippi Farmers feeding

Mississippi and the world.

The Farm Families of Mississippi.

Mississippi Seafood Marketing, a division

of the Department of Marine Resources.

From our waters to your table.

Fresh, local, healthy.

Information available at dmr.ms.gov.

♪♪

Hi, I'm Chef Rob Stinson and this is Fit to Eat,

a new series about eating healthy and living better.

I love tuna because it is a great source

of omega-3 fatty acids which help lower

blood pressure and cholesterol.

There's a huge difference between canned tuna

and fresh seared tuna.

Today, we are going to use my easy healthy

smoking technique on the stovetop

and give the tuna a great flavor.

And then by making a teriyaki glaze from scratch,

we are going to save over 690 milligrams of sodium.

As always, you can find all of our recipes

with all of the nutritional information on our website:.

Tuna, if you are down on the Gulf Coast,

is everywhere.

This is a great local seafood to Mississippi.

One of the things that I really love about tuna

is as I've matured, I've learned you

don't want to over cook it.

So tuna now is a dish where most people will

sear it and keep it rare in the middle.

What we are going to do today will add

a smoky flavor and do it naturally and simply

on your stovetop.

So watch this.

We are going to take this beautiful tuna fillet.

This is a normal roasting pan,

not a fancy smoker.

This is something you can pick up

at any superstore.

We are going to put the tuna on the grill

that is inside and we are putting it away

from where we are going to heat.

On the side where we are going to heat,

I have in here some hickory chips.

I have soaked them in a little bit of water.

We are going to lay them on the bottom

and place that end directly over the heat.

The grill is right underneath the chips.

The tuna, on the other hand,

is all the way to the other side because

we are really hoping to accomplish is that this

will smoke the tuna without cooking it.

We don't want to overcook it.

So how long is this process?

Six minutes.

We are going to start off with that heat on high

to get the smoke going.

Then I'm going to turn the heat down

so we don't smoke out the whole studio.

Tuna is a beautiful fish if you eat it on the rarer side.

We're going to try to convince you

that is the way to go.

Along with tuna, you got to have

some wonderful side dishes.

To me, what we're going to start off with

is my all-time favorite.

It's a homemade teriyaki glaze.

Why homemade?

It takes almost all of the sodium out of the sauce.

Anyone who takes a really good look at what

you have in a store-bought teriyaki sauce,

sodium is extremely high.

We are going to start off on a burner in front.

We are going to take about half of our sesame oil.

We are going to save a little for when we go

to sear the tuna so we've got about a half a teaspoon.

You can get sesame oil at almost any goods store.

That sesame oil is going to go in the pan.

We are going to add in fresh chopped garlic.

While that is getting ready and getting hot,

we are going to add in- now this is up to you.

I'm thinking a pinch of crushed red pepper.

Now I'm going to add another pinch.

Ah, I'm going to add another pinch!

I like it little spicy and this is a great

blending of flavors that you are going to get in

this teriyaki sauce.

I will put that on the side.

We will add the citrus.

Now, I want to take note.

I can see some smoke coming out around

the edges of the dome so it is time

to turn that down a hair.

We are going about six minutes on this.

Six minutes only, that is all

that is all it is going to take.

It's going to have a great smoky flavor.

Here we need a little fresh grated lemon peel.

About a half teaspoon to a teaspoon.

All we do is just kind of take that off,

put it into the bowl.

Now we are going to do the same with our orange.

This is a great orange.

These oranges I was able to get at the farmers market.

You are going to see, they are blood oranges inside.

They have a great amount of juice.

We have the right amount of peel in there.

Now we want some of the lemon juice.

This is a lot to try and remember.

You can go to our website:

Now check this out.

This is where you really see the benefit.

Look at the incredible color of a beautiful

blood orange.

This was at a local farmers market.

Look at that juice.

Beautiful amount of juice.

Let's toss our garlic.

Get the rest of this juice.

I'm trying to be careful.

I didn't let any seeds get in there.

That's the perfect amount.

We add it right into the pan.

You are going to notice it quickly

comes up to temperature.

Now we are going to add in the only salt

which is a low-sodium soy sauce.

That's the only salt you will see in this entire recipe.

We will add in some beautiful organic

local Mississippi honey.

Honey has wonderful healing qualities.

It's a beautiful way to thicken the sauce.

It's a natural way to add sugars

and that is what's important.

Remember, we want to keep this

as healthy as possible.

That dish is very hot and you can see at this point

we are going to add in some sesame seeds.

It gives it kind of a nutty flavor and it's part

of our dipping sauce and our teriyaki glaze.

Unbelievable, the smell of this.

We are going to turn the heat down to low

and add in, it looks like ketchup.

It is.

It is a teaspoon of ketchup.

We are going to let that sauce meld

and sit on its own.

When we do, you are going to see it has a great flavor.

Let's pull that to the back.

I'm going to start another pan because down the road,

I've got a surprise for you and it's going to be

something you may not have ever seen.

It's going to be our side dish that we are going to use.

I think you might really enjoy it.

So we have our teriyaki glaze done.

Let's take a look.

Here's the trick.

We are turning the heat off.

You are going to have one tuft of smoke

come out of this.

So when we do this, we want to be sure that

you've got it underneath your exhaust fan

in your kitchen.

So let's go ahead and in one quick-

That was simple and I'm going to tell you

it added that smoky quality.

Oh, I can get the aroma of those hickory chips

on that tuna right now.

We will stage this tuna in the center right now

and use it at the point in time we are ready

to sear it at the tail end of our meal.

I am now going to make a homemade wasabi aioli.

This is something really different.

It's got great flavors and there are probably

a lot of you out there who have never seen

wasabi as a dry amount of powder.

Wasabi powder you can buy at most Asian superstores,

any kind of Asian organization is going to have

wasabi because it goes hand in hand

with any form of sushi.

This tuna is almost a grade of sushi in and of itself.

We are going to take a little bit of our wasabi.

We are going to mix it in.

What am I using?

It looks like mayonnaise.

It isn't.

This is actually strained Greek yogurt.

It's a much healthier, zero fat,

zero calories.

This is a nice healthy way to enjoy it rather

than using mayonnaise.

We are going to stir that wasabi in and it will,

as we place it in, start coloring the sauce green

as it hydrates that wasabi powder.

We are going to add a little touch,

about a half a teaspoon, of garlic powder.

No one is expecting you to remember all of these recipes.

Go to our website:

We are going to add a little sugar substitute

just add a little bit of sweetness.

I tell you what, if that wasn't easy,

I don't know what is.

That is the perfect consistency that we are

looking for in a beautiful light wasabi aioli.

We are going to hold that on the side,

clear our workspace.

I said we have a lot going on here,

and I meant it.

So what do we do next?

Obviously we are going to sear our tuna.

But, we are not going to do that just yet

because I have a surprise, like I said.

Take a look at this.

I bet that there are people out there who have

never seen all whole turnip root with greens attached.

There's only one place I know of you can get this

beautiful turnip green and that's at a farmers market.

The difference of buying it there,

it is fresher, no pesticides,

you actually have the root attached

and I love turnip greens.

A lot of people when they cook turnip greens,

they do them for maybe an hour or two

and they cook them to the point where it's

almost like a spinach stew.

That's not the way I like to cook it.

I'm going to show you a whole different way

of cooking turnip greens.

It gives the freshness of the green

a chance to come through as opposed to

cooking it to the point where it might as well be spinach

because you can't really tell.

We are going to sear some of the turnip root itself.

We are going to cut off a piece of the turnip root

that we are going to cook.

I might get a couple of them.

There is a great trick in searing these

and they become a wonderful addition

to the overall cooking of the green.