Eat by Color Seated Tuna Steak Recipe

Eat by Color Seared Tuna Steak Recipe

 

Eat by Color Seared Tuna Steak from EatbyColor.com

Eat by Color Seared Tuna Recipe from EatbyColor.com.  A nice break from the same old chicken and beef. Tuna. Living in the Midwest great fresh fish can be hit or miss. Much to my surprise the Tuna I bought was a great piece of fish.

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Ingredients:

Fresh Tuna Steak

Pepper Corns

Butter

Olive Oil

Soy Sauce

Pickled Ginger

Eat by Color Seared Tuna Steak IMG_7852Eat by Color Seared Tuna with Pickled Ginger and Soy Sauce

Not sure who would eat the tuna, I opted to buy one steak that weighed about 9oz (the rest of the fam had grilled chicken that we marinated in Italian dressing for 24 hours). Place 2 TBS of butter and 3 TBS of olive oil in a frying pan. I used a Lodge cast iron pan. Set burner to medium heat. Add peppercorns and allow the butter and oil to heat up and soften the peppercorns to soften. Note some of the pepper will pop. Add tuna steak. Cook for 2-3 minutes per side depending on how rare you like the center. Done. Remove steak from heat. Top with soy sauce and pickled ginger. This would pair well with our Baja Mango Salsa.

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

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Unboring Cashew Crusted Halibut-Eat by Color Style

IMG_3066Unboring cashew crusted halibut looks gourmet and is easier to make that you think.  This Eat by Color recipe is pretty simple.  The hardest thing to locate for most will be fresh halibut.   I got lucky as a local family has a son that is exported fresh fish from Alaska to the Midwest.  I got a fair deal on fresh halibut.

Ingredients:

1 lb of Halibut Filets

2 Cups of Panko

8 oz of Cashews

Handful of Almonds (literally all I had left in the kitchen so I tossed them in to the mix :-))

4 TBS of Parmesan Cheese (I used the stuff in the green can as I forgot to buy some fresh)

1 TSP each of Rosemary, Thyme, and Oregano

1 TBS Butter

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Run the cashews and almonds through the food processor.  I used the pulse button and got carried away as I ended up with more a powder blend than a nice chunky mix.  Live and learn I guess.  Mix the panko, nuts, parmesan and spice in a bowl.  Wash the halibut.  Pour the panko nut mix onto a plate.  Mine was a bout a 1/4 inch deep on the plate.  Then press the fish onto the mix.  Flip and do the same thing.  Now there are some recipes that call for dipping the fix in eggs, milk, or some combo there of.  The way I did it was lower on calories and fat.  Since the panko nut mix stuck just fine to the fish I see no reason to do it any other way.

I melted 1 TBS of butter in a cast iron oven safe pot.  Heat the oven to 350.  Place fish in cast iron pot and bake for 15-20 minutes.  Since ovens vary you may need to bake longer or at a high temp.  The fish will flake apart when done.

Optional serve  with roasted red potatoes and a white sauce.

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

 

Uncle Bud’s Salmon, Sweet Potato, and Cucumber

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What is better in the summer than firing up the grill?  Grabbing a large bowl, harvesting some vegetables from your own garden and then firing up the grill.

Why Uncle Bud’s?  Because Bud turned me on to these great salmon filets.  :-)  This is a great meal that takes a half hour or less to prepare.  Grilled salmons and sweet potatoes with sides of cucumber in Greek yogurt, yes yogurt, and cucumber with cherry tomatoes.  Plus this is a great “Eat by Color” recipe that anyone can make.

Here is what you need:

 

2 Individual Marinated Salmon (number based on how man you are feeding)

Cucumbers (fresh from the garden)

Cherry Tomatoes (fresh from the garden)

Plain Greek Yogurt (I used Chobani)

Toasted Seasme Oil (I used a great toasted sesame oil from the Olive Oil Experience)

Balsamic Vinegar

Sweet Potato

Let’s start with the sweet potato.  I love potatoes off the grill.  The problem is it takes FOREVER for them to cook on the grill.  So I wash them, then nuke them for 5 minutes.  From there into some foil and onto the grill.

 

IMG_2683Next place the salmon on a sheet of foil and then the foil onto the grill.  Note the foil wrapped potato in the back ground.  The salmon I used was from one of the warehouse stores.  They come pre-marinated and are great because you can pull out how many you need from the freezer, let them thaw and then cook.  No need to season or anything.  Grill for 20 minutes or until fish will flake with your fork.

 

 

 

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Some of the vegetables from the garden today.  Notice I did not use all of them that I picked today.  They made for a great pic so what the heck.

Wash everything.  Slice and peel if you are so inclined the cucumber.  Slice the cherry tomatoes in half.

Combine the cherry tomatoes and cucumber in a bowl. Pour oil and balsamic over, cover with lid and shake.  If you do not have a lid mix with a large serving spoon.  Refrigerate until food comes off the grill.

 

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Take another cucumber.  Slice and put in bowl.  Top with 1 cup of Greek, Plain Yogurt.  This is a great way to up the protein content of your side.  It is a modern, high protein play on the old cucumber and sour cream recipe.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *