Cooking Seafood With Summer Vegetables - Tuna and French Beans

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Most vegetables are available throughout the year from around the world, but summer provides us with the benefit of obtaining them from your own locality, preferably picked the same day. This recipe idea combines crisp, chilled and marinated French beans with a lightly grilled Tuna steak. To many people who do not eat a great amount of fish, Tuna is the closest alternative to a Beef steak, because of the colour and texture of the fish, and on a sunny day it will be ideal to cook on the BBQ.

Select the freshest small green beans that you can find, ideally from your own garden. For each person 125 g, top and tail the beans carefully and economically. Cook in lightly salted water, or steam, for around six minutes. The beans need to be crispy. Drain, and chill in ice. When cold drain and coat for several hours in vinaigrette dressing, which has added crushed garlic and freshly squeezed lemon juice.

Select even sized Tuna steaks between 2 and 3 cm thick, ideally around 175 g in weight. Heat a griddle pan, or BBQ, to very hot and lightly brush with vegetable oil. Add the steaks and sear for 1 minute, turn the steaks through 60 degrees to create a diamond effect. After another minute turn over and repeat the process. This will produce a Tuna steak with a charcoal flavoured surface and a lightly cooked interior, similar to a rare steak. This is the ideal way to cook such a firm textured fish, but for those who would prefer the fish fully cooked, as in well done for a Beef steak, just keep on the heat source for a longer time, but at a lower temperature. I would suggest that you try the steak lightly cooked, since if it is not to your liking you can replace it on the heat source and cook longer, but you cannot do the reverse.

Attractively place the chilled and marinated beans in the centre of a plate and top with the Tuna steak. For the accompaniments I suggest a hot baked potato or cold potato salad, and a dip of either garlic mayonnaise or a home-made Pesto sauce. With lots of cold drinks of your choice!

Comments: subject to your budget, different vegetables can be used such as asparagus, baby carrots or grilled aubergine - all served chilled. Try Monk Fish, Salmon or Swordfish as alternatives to Tuna. The accompaniments can be lower in calorie and fat levels by using freshly squeezed lemon and smoked paprika as condiments, and a salad to replace the potato dish. For non garlic lovers do not add garlic to some of the French beans.

About the author: Henry Lord is a fanatical enthusiast and lover of all things seafood. He has been a professional chef for nearly twenty five years. The website http://www.cookingseafoodathome.com/ is written by him. It provides lots of tips on all aspects to helping you put a great seafood meal in front of your family or friends. Additionally if you visit the website now and enter your name and email address, you will receive for FREE the e Booklet on "Home Curing Of Fish". Other FREE e Booklets will follow each month.

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