Grilled Tuna Steaks with Quinoa and Cucumber Salad
Prep Time: 40 minutes Cook Time: 28 minutes
Ingredients Serves 2 Tuna
2 tablespoons fresh lemon juice
1 tablespoon olive oil
2 garlic cloves, minced
2 (5-ounce) ahi tuna steaks, fresh or frozen (about 1 inch thick)
¼ teaspoon kosher salt
¼ teaspoon coarsely ground black pepper
Salad
½ cup white or tri-colored quinoa, rinsed and drained
1 cup reduced-sodium chicken or vegetable broth
¼ teaspoon kosher salt
¼ teaspoon black pepper
1 ½ cups diced English cucumber
¼ red onion, chopped
¼ cup kalamata olives, chopped
Dressing
¼ cup olive oil
2 tablespoons red wine vinegar
¼ teaspoon dried oregano
¼ teaspoon dried basil
Pinch of red pepper flakes
Kosher salt and black pepper, to taste
Instructions
Add the lemon juice, oil, and garlic to a resealable bag with the tuna. Gently move the bag’s contents around to coat the tuna steaks and refrigerate for 30 minutes.
Meanwhile, add the quinoa to a small saucepan with the broth—season with salt and black pepper.
Bring to a boil, reduce to a simmer, cover, and simmer for 18-20 minutes. Remove the quinoa from the heat once all the liquid is absorbed and the tiny seeds have popped.
Transfer the quinoa to a salad bowl, fluff with a fork, and set aside to cool.
Add the cucumber, onion, and olives to the salad bowl.
Whisk the dressing ingredients together and drizzle as much as you like over the salad. Chill until the steaks are ready.
Prepare a grill for medium-high heat cooking. As the grill heats, remove the tuna from the refrigerator to return it to room temperature.
Pat the steaks dry with paper towels to remove excess moisture. Season both sides with salt and black pepper.
Grill for 2-4 minutes per side or until the tuna is cooked to the desired level of doneness. The fish should easily flake and be pink in the center.
Plate the tuna steaks with a serving of salad and enjoy.
Pan-Seared Salmon with Plantain Chips and Pineapple Salsa
Prep Time: 20 minutes Cook Time: 30 minutes
Ingredients Serves 2 Salmon
2 tablespoons pineapple juice, unsweetened
1 tablespoon soy sauce
2 teaspoons honey or maple syrup
½ teaspoon garlic powder
Juice of half a lemon
2 (4-ounce) center-cut salmon fillets, 1 ¼ inch thick with skin removed
½ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon olive oil
Salsa
1 ¼ cups diced fresh pineapple
¼ cup diced red onion
¼ teaspoon lemon zest
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh cilantro
¼ teaspoon fine sea salt
1/8 teaspoon black pepper
Plantain Chips
2 green plantains, peeled and thinly sliced
2 tablespoons olive oil
½ teaspoon sea salt, or to taste
Instructions
Whisk the pineapple juice, soy sauce, honey/maple syrup, garlic powder, and lemon juice together in a non-reactive bowl. Add the salmon, toss to coat, and marinate for 10 minutes.
Combine the salsa ingredients in a bowl. Mix well, then cover the salsa with plastic and refrigerate until the salmon and plantain chips are ready.
Preheat the oven to 375 degrees Fahrenheit and line two sheet pans with parchment paper.
Add the sliced plantains to a bowl with olive oil and salt. Toss until evenly coated.
Arrange the plantain slices on the sheet pans in a single layer.
Roast for 18-20 minutes and rotate the pans halfway through. The plantain chips are ready when crisp, and the edges just start to brown.
Remove the plantain chips from the oven, transfer them to paper towel-lined plates, and set them aside to cool.
Remove the salmon from the marinade—season with salt and black pepper.
Heat a non-stick skillet over medium-high heat. Add the oil, place the salmon in the skillet once the oil is hot, and cook for 4-5 minutes.
Cook for another 4-5 minutes or until the salmon is done to your liking.
Plate the salmon with plantain chips and a few spoonfuls of salsa.
Recipes Note Tamari can be used in place of soy sauce if gluten-free. Use coconut aminos if soy-free.
Sheet Pan Shrimp and Broccoli with Brown Rice
Prep Time: 15 minutes Cook Time: 35 minutes
Ingredients Serves 4 Rice
1 cup uncooked brown rice
3 cups water
3 cups vegetable broth, low-sodium
Shrimp and Broccoli
4 cups fresh broccoli florets
3 tablespoons olive oil, divided
½ teaspoon kosher salt
¼ teaspoon black pepper
2 tablespoons soy sauce
4 garlic cloves, minced
1 tablespoon grated fresh ginger
1 tablespoon sriracha
1 pound shrimp, peeled and deveined
2 scallions, thinly sliced (green parts only)
2 teaspoons white sesame seeds
Instructions
Add the rice to a fine-mesh strainer and rinse under cold water until the water is mostly clear to remove excess starch. Brown rice is an excellent addition to cancer-fighting recipes, but failing to rinse the starch on the outside will result in gluey, almost sticky rice.
Bring the water and broth to a boil over high heat. Stir in the rice once boiling.
Reduce the heat as needed to prevent the pot from overflowing but keep it high enough to maintain a steady boil.
Cook the rice for 30 minutes, drain any excess cooking liquid, return to the saucepan, cover with a lid, and steam the brown rice for 10 minutes before fluffing.
Preheat your oven to 400 degrees Fahrenheit as the rice cooks, and line a baking sheet with aluminum foil.
Toss the broccoli with half the olive oil and season with salt and black pepper.
Spread the broccoli in a single layer and roast for 10 minutes.
Whisk the remaining oil, soy sauce, garlic, ginger, and sriracha together in a large bowl. Add the shrimp and toss to coat.
Transfer the shrimp to the pan with the broccoli, toss together, and return to the oven to roast for 6 minutes. The shrimp are done when they are pink and opaque.
Divide the rice between three bowls, then top with broccoli and shrimp.
Garnish with scallions and white sesame seeds, then serve.
Recipe Notes Do not use the quick cook variety of brown rice. Tamari can be used in place of soy sauce if gluten-free. Use coconut aminos if soy-free.