Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Seared Chili Ginger Tuna Loin from Bachelor Kitchen

on July 6, 2012

Who is the man behind Bachelor Kitchen?  That would be the extremely talented Chris Hill.  Chris is a chef with a love of food, cooking and desire to make people happy.  I know this recipe makes ME happy 🙂

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All I need is the kitchen, with a glass of wine, and some music in the background and life is good. Add family to that sentence, and life is great. I hope that you enjoy what I have for you in the following pages, and know that I, am in many ways, just like many of you, you corporate America types, I just hated my job more than you. Also, remember that cooking is fun, especially when you are doing it with someone you care about, or for people you care about. It is more fun with a glass of wine, a cold beer, or some good Kentucky Whiskey. Every now and then pour some of that wine into your pasta sauce, or your beer into the soup or some whiskey into your dessert – it will only add flavor, and when you get frustrated from nearly burning the house down, laugh it off, or take a shot, both have been successful rebound tools for me, and at the end of the day, it really is never that serious.

Recipe for Seared Chili-Ginger Tuna Loin:

 

We always see Tuna in either a steak, sliced or as perhaps as a tartare/sashimi.  This recipe treats the Tuna loin like pork or beef tenderloins, by keeping them intact, and grilling the entire loin, or portion, thereof.  It is a great recipe too, because, since not everyone wishes for the same desired doneness in meat, the tuna will be rare in the middle, while becoming more well done as the extremities of the loin are reached.

Serves Dinner for 4-6 People

 

Ingredients

1 Tuna Loin, 2-3 Pounds

2 tbsp Hoisin Sauce

2 tsp Low Sodium Soy Sauce

1 tbsp Mirin

2 tbsp Onion or Shallot, chopped

1 tbsp Dark Brown Sugar

1 tbsp garlic, minced

½ tsp Sriracha (optional for heat)

2 tbsp Peanut Oil or Extra Virgin Olive Oil (for greasing the grill)

 

Preparation

Combine all Ingredients in sauce pot, except for Tunaand simmer until sugar is dissolved, and everything is well incorporated.

Allow to chill for 30 minutes and mix in food processor

Set aside ½ of sauce, while using remaining half to marinate Tuna for up to 2 hours.

Once marinated, on a well oiled grill, cook Tuna for 5-6 minutes per side, there should, in essence, be three sides.

Glaze Tuna after the final turn, and remove from grill.  The center should be rare to medium-rare, with the doneness increasing, as you work your way to the outer portions of the loin.

  • Grilling is one of the healthiest ways you can cook, primarily because as the meat cooks, fat dissipates, and melts into the grill, where as in most other cooking methods, the fat lingers, clinging to the meat, veggies, or whatever it is that you are cooking.  To help execute grilling, here are a few tips:
  • Let your grilling meat sit out for 30 minutes or up to an hour before cooking.  This allows for the internal temperature of the meat to become closer to that of room temperature, and will help control the evenness of cooking, so if you like a steak medium-rare or medium, there will be a larger percentage of ideally cooked steak versus the more down steak on the outside.
  • Let the grill burn for a good 15 minutes before putting any meat on the grill surface.  When the meat hits the grill surface, you want a sizzle, in the same way that you want that when you put a piece of chicken or fish in a hot sauté pan.  This ensures you get a good sear on the meat.
  • Don’t overcrowd the space on the grill – overcrowding leads to the inability to properly flip and rotate your meats.  Additionally, it causes uncontrollable flame ups do to fat drippings, especially if you have a fatty meat like burgers, brats or ribeyes.
  • Oil your grill the same way you would a pan – for fishes and chicken use some pan spray or brush some olive oil on either side.
  • Put the side of the meat you plan on presenting (making look pretty) down first.  When you put the meat on the grill, you only want to touch it 4 more times.  (1) Rotate it 90 degrees 1/3 of the way through cooking to form a checkerboard pattern.  Let the same amount of time elapse, and then (2)flip it, and do the same (3) 90 degree rotation, and let time elapse, and then pull it off the grill
  • If you are basting your meat with BBQ Sauce or anything else sweet, i.e. Teriyaki for fish, only baste during the second half of cooking, otherwise the sugars will over caramelize and the outside of your meat before the meat is done cooking inside.

Thank you so much for this amazing, healthy recipe Chris!

Please go visit Chris at his blog Bachelor Kitchen and Chef Chris Hill.

Go “like” him on Facebook!

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