A Note on Tuna

Many people ask me if they should steer clear of tuna because of its Mercury content. For the most part, those who have to be aware of the amount of fish they eat are pregnant women (or women who may become pregnant), children, and the elderly. While avoiding fish is not recommended as it provides the body with nutrients, healthy fats, and protein, the key here is to not over-do it; moderation holds true. Here are some resources to help you understand how much you should consume, and which species of fish have a low, moderate, or high Mercury content.

http://www.epa.gov/waterscience/fish/advice/

http://www.cfsan.fda.gov/~frf/sea-mehg.html

http://www.nrdc.org/health/effects/mercury/guide.asp

http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm

A Little Tuna in Your Life

It's time to venture away from the canned variety and try some fresh tuna. Don't get me wrong, there is absolutely a time and a place for the fish in the aluminum sheath, but doesn't it get a little boring?

Instead, buy fresh and saute on high heat for about 1 minute on one side, and about 30 seconds on the flip side. This is called searing; if you cook it so that it's done all the way through, it'll taste just like canned tuna. But if you do sear it, it'll taste how it does in the restaurants.

For this tuna excursion, I seared off the fish and let it cool. Sliced it against the grain very carefully and served it on top of a salad: mesclun greens, cucumbers, avocado, and thinly sliced onions. The dressing was comprised of a small amount of mayonnaise, plain nonfat yogurt, a dash of sesame seed oil, soy sauce, freshly ground black pepper, and wasabi powder. Play around with the dressing, like I did, until you get a flavor that suits your taste.

Love is in the Air

Okay, well, maybe not exactly. But this Italian wedding soup is so quick, easy, and yummy, you'll surely love it.

Bring 2 quarts of broth to a boil (I used 1 quart vegetable, 1 quart chicken). While waiting for the liquid to get hot, season 1 pound of ground turkey breast with salt, pepper, dried herbs of your choice, a sprinkle of red pepper flakes, and a little grated parmesan cheese. Combine the ingredients and roll the turkey into tiny meatballs. (Tip: rinse your hands in cold water during the rolling process so that the meat doesn't stick to your hands.) Drop them gently into the broth. Add Israeli couscous (or orzo, or better yet, whole wheat orzo) and fresh spinach. Season the pot with a little more salt, black pepper, and a dash of hot sauce. Let the ingredients cook until the meatballs are done (white in the middle).

Serve in a bowl with an extra grating of parmesan cheese, and you're good to go. Now don't tell me you're not in love.

Note: If you have a little extra time, saute the meatballs in a little olive oil until they are golden brown on all sides (hmm...how many sides does a circle have, anyway?...). This way the meatballs have a crunchier texture on the outside and a nice color.