Chef Russell Svoboda’s tuna recipe is light on calories but full of vibrant flavor. The simple pan-searing allows the fish to supply most of the taste, and the herbs in the parsley emulsion accentuate it. Meanwhile, the olive oil it’s cooked in supplies the monounsaturated fat that can help lower cholesterol and reduce your risk of heart disease and stroke, according to the American Heart Association.
Svoboda recommends using sushi-grade tuna and serving with “a few sprigs of asparagus cooked lightly on the grill with olive oil. Squeeze a little lemon to counterbalance the rich, buttery olive oil,” he says.
For the parsley emulsion
Ingredients:
1/2 bunch parsley
3/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1 tablespoon black truffle oil
1/2 garlic clove, minced
1/2 teaspoon sea salt
Directions:
Combine all ingredients in a blender on a high setting until even.
For the tuna
Ingredients:
1 teaspoon sea salt
2 teaspoon chopped thyme
1/2 teaspoon chopped rosemary
1 teaspoon chopped chive
1/4 teaspoon black peppercorn
2 tablespoon extra-virgin olive oil
4 6-7 ounce portions ahi tuna
Directions:
1. Mix the sea salt, thyme, rosemary, chive and peppercorn, and coat tuna.
2. Pour extra-virgin olive oil in a pan, and sear the tuna lightly on all sides (roughly 10-15 seconds on each side for recommended rare temperature).
3. Slice on an angle, 5-6 slices per portion. Drizzle with 1 1/2 tablespoon of parsley emulsion per portion.