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  • ♪♪

  • 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.

  • I've taken the liberty on the side bringing off

  • some of the green leaves.

  • I've got a nice portion there.

  • We will move this back underneath.

  • But again, if you have never seen that whole turnip green,

  • try to find it at your farmers market.

  • When I'm cooking dinner parties and I pull that out,

  • it is a showstopper.

  • Everybody says what is that.

  • That's a real turnip green.

  • Those of you who of grown it,

  • you're probably laughing.

  • But the ones who have not,

  • there are many of those.

  • All we are going to do on this right now is slice

  • that turnip into little slivers.

  • This is going to become a great part of what we are

  • cooking into these turnip greens.

  • Some people might call them a bitter green.

  • Turnip greens are a bitter green.

  • These we are going to cook a little smaller

  • and as we get them in these nice shapes,

  • you will find it is a great addition to the whole dish.

  • What else are we going to put in here?

  • I just happen to have them all right here.

  • Some diced onion, a little bit of cooked, dried

  • and drained bacon so that you got a nice healthy bacon.

  • For color, some diced red bell pepper.

  • And remember, sometimes red bell pepper is seasonal.

  • But when you can get it, I love using it because

  • it has great flavor and it adds a nice color

  • to the dish as well.

  • We are going to add a little bit of oil.

  • On this, we are talking no more than a half teaspoon.

  • We are keeping the fat content on this extremely low.

  • The first thing that has to go in our the turnip roots

  • themselves because they take the longest to cook.

  • Let's throw those in along with our onion.

  • Onion is great when you cook it and it browns

  • because it has an aromatic quality.

  • I love it.

  • And of course it wouldn't be me if it didn't have

  • a little bit of garlic.

  • Anybody who has ever been to one of my dinner parties

  • knows it is like my calling card.

  • I just love it.

  • We will let that sear.

  • Take a little cracked pepper.

  • Put that cracked pepper right on top.

  • Now we will add that cooked,

  • diced, drained bacon because we want to get

  • the flavor of that bacon into all of these other

  • vegetables that are in the pan.

  • Almost as if you cooked with bacon,

  • but this way there is virtually no bacon fat

  • so it is a much healthier approach.

  • As that is cooking, we are going to

  • kick the heat back up.

  • Going to add in half of our red roasted because

  • I want to use the rest as a garnish later.

  • Always try and think about presentation

  • when you are cooking.

  • If you have any question as to how to toss

  • a skillet like that, practiced doing it

  • with a piece of toast.

  • We are into a whole other recipe here

  • so don't forget our website:

  • You can get all of these recipes there.

  • Now we are going to have some fun.

  • Going to move everything in this pan

  • over to the side so that we are searing

  • this turnip green in the pan and then toss all of

  • the beautiful veggies right on top because

  • when I go to toss it over, it is going to be

  • a beautiful seared turnip green as opposed

  • to something that is cooked for hours.

  • I love doing them this way.

  • It has a great flavor.

  • Let's go ahead and get our teriyaki glaze

  • ready on the side.

  • I love this glaze.

  • I wish you could get the aroma that I'm getting right now.

  • It's incredible.

  • Let's do the same with our wasabi aioli.

  • Nice little dollop on the side

  • and you can save it for future use.

  • There's quite a bit of it.

  • You're wondering where we are on the bitter greens.

  • Watch this.

  • Take them and turn them almost like it was a pancake.

  • It crisps on all sides.

  • It's incredible this way.

  • When those come to little bit more,

  • I want them to be blanched,

  • we are going to pull those.

  • Let's go ahead and get our plate ready

  • that we are going to use.

  • Do a little bit of housecleaning here.

  • At this point, we can take those bitter greens.

  • I love them like this.

  • Turn them over and you can see

  • it looks like a green pancake.

  • Is that not incredible?

  • Take everything else, place it over on the side.

  • I like to see the green.

  • I always try and leave a little color contrast

  • when you are plating.

  • And then we are going to garnish with some fresh

  • chopped red bell pepper so you got a pretty

  • contrast of color there.

  • Now what about the tuna?

  • We are ready.

  • Hot pan.

  • The challenge is you want to sear the tuna,

  • but you do not want to overcook it.

  • And then when we get it off,

  • what I'm going to do is take it and slice it

  • and fan it across the plate so you

  • can see how nice and rare it is.

  • But prior to doing that, we are going to take

  • a little cracked pepper and we are going to

  • coat the side with a little cracked pepper.

  • Why?

  • Obviously for flavor, but it helps keep it from

  • sticking when you go to put it in the pan.

  • You don't want your fish to fall apart in your pan.

  • All we've got on the edge of this is the smokiness

  • that we smoked in, we are getting the pan hot

  • because we want to sear it in a hot pan.

  • You have two things here that are going to make smoke.

  • Obviously the smoking process.

  • Searing the tuna.

  • If you remember back to the beginning I said

  • we are going to save a little bit of our sesame oil.

  • You have to sear tuna to give it

  • that Asian flavor in sesame oil.

  • We are not going to use much of it.

  • We really are not.

  • So let's go ahead, put about half a teaspoon.

  • And now, are you ready?

  • Whoo!

  • You can see it definitely creates a little smoke

  • when it hits the pan.

  • How are you going to finish that in time?

  • This is the amazing part about great seared tuna.

  • It takes about a minute a side.

  • If you cook it more than that,

  • all you're doing is cooking out the flavor.

  • There is such a big difference between

  • canned tuna and seared tuna.

  • All the nutritional value is in this raw piece of tuna.

  • If you cook it too much, you are actually

  • cooking out all of that flavor.

  • So don't do that.

  • Get in the habit of cooking it less than you would expect.

  • That's the one thing I'm hoping to come away with this.

  • As that pan is smoking, you can see it is seared.

  • We are going to turn it one more time.

  • Just a touch of that oil on top.

  • It does make that bit of smoke so be careful in

  • your house when you are having dinner parties.

  • Make sure everybody knows.

  • All of these details you can get at our website:

  • You will be able to get all of this great food.

  • Believe it or not, guys, here is what we are going to do.

  • We are going to turn the heat off.

  • I like to let it sit for a second.

  • We are going to take our time.

  • Here's the trick.

  • If you're going to have a good presentation

  • on tuna, the one thing you want to do

  • is slice it very carefully.

  • You notice I keep one good sharp knife that I use

  • specifically on seafood when I want to slice it.

  • Now let's take a look and see where we are on this.

  • Oh yeah.

  • Nice and rare.

  • That is a medium rare.

  • That is exactly what I would call a medium rare

  • where you've got a nice white crusty edge

  • and it's still nice and fresh red tuna in the middle.

  • I had a dinner party one night and I was cooking it

  • and one of my friends walked up

  • and he saw the tuna coming out.

  • I was serving it medium rare, of course.

  • He looked at me and said, "That's not tuna!"

  • I asked what he meant.

  • He said tuna is white!

  • What a shame.

  • Obviously the only thing he'd ever tried was canned tuna.

  • So my suggestion to you, what I'm urging you to try

  • to get some tuna and cook it this way

  • on the rare side and try it.

  • It has so much more nutritional value.

  • It has so much more flavor.

  • And I love it.

  • Let's go ahead because we still have

  • to get all of this plated.

  • I'm slicing it carefully so that we don't break

  • these pieces up.

  • You hear me harp on that, but presentation

  • is a huge part of any cuisine, but especially

  • when you're cooking an Asian style of food.

  • The ends are the trickiest.

  • They are the most cooked.

  • I pull that piece off to the side.

  • Now we are going to set that on the bottom,

  • the pieces that we can't really fan out.

  • Then we want to take our time and make it look so pretty.

  • Presentation is everything.

  • So take your time and get that tuna on the plate

  • so that when it goes in front of your guests,

  • they are blown away by the beauty of the dish.

  • Those are the kind of comments I love to hear.

  • It's actually why I love doing what I'm doing

  • because I think it makes it fun when people really

  • see the value in taking your time

  • with cooking things properly.

  • Now we have this one last piece we will set in the center.

  • You think that's it, but it's really not.

  • We still have our sauces.

  • So what do I do on this?

  • I've got a little extra piece here.

  • This is probably cooked a little bit more well done.

  • We're going to keep that on the side for the person

  • who might want it a little more well done.

  • But I'm going to move this in the center

  • and show you my trick.

  • We take a little bit of the wasabi aioli.

  • I just put a little dollop at the base

  • of each of the little pieces of tuna.

  • Remember, this is yogurt, not mayonnaise.

  • It's healthy.

  • It's got flavor.

  • I can smell the wasabi.

  • It's awesome.

  • Now the fun part: the teriyaki glaze.

  • Don't cover all of the tuna.

  • You want to be able to see how nice and rare it is.

  • I tell you what, that truly is a beautiful dish.

  • It's healthy.

  • And remember, you can find all of my recipes

  • with the nutritional information on our website:

  • I'm Chef Rob Stinson.

  • Thanks for watching Fit to Eat.

  • Here's another great recipe.

  • Enjoy it.

  • This program was made possible in part by:

  • Mississippi family farms sustain a long,

  • proud tradition that has been handed down

  • for generations.

  • A safe, dependable source for food,

  • fiber and timber.

  • Mississippi family farmers help feed your family

  • as well as their own.

  • Through best practices and modernization,

  • Mississippi farmers continue to be

  • good stewards of our land and water resources

  • ensuring a reliable, affordable source of food

  • well into the future.

  • The farm families of Mississippi.

  • Support for Fit To Eat comes from

  • Mississippi Seafood Marketing, a division

  • of the Department of Marine Resources.

  • From our waters to your table,

  • wild-caught, Gulf-fresh seafood

  • is fresh, local and healthy.

  • Information at dmr.ms.gov.

  • ♪♪

This program was made possible in part by:

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