A Tasty Salad: Marinated Cauliflower with Tuna, Capers and Garlic

Here's another winning dish from one of my favorite healthy foodies: Rose Shulman, who writes the "Recipes for Health" column for the NY Times.

She calls this CAULIFLOWER AND TUNA SALAD

Ingredients:

1 large or 2 small or medium cauliflowers, broken into small florets

1 5-ounce can water-packed light (not albacore) tuna, drained

1 plump garlic clove, minced or pureéd

1/3 cup chopped flat-leaf parsley

3 tablespoons capers, drained and rinsed

1 tablespoon fresh lemon juice

3 tablespoons sherry vinegar or champagne vinegar

6 tablespoons extra virgin olive oil

Salt and freshly ground pepper

Instructions:

1. Place the cauliflower in a steaming basket over 1 inch of boiling water, cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until tender. Refresh with cold water, then drain on paper towels.

2. In a large bowl, break up the tuna fish and add the cauliflower.

3. In a small bowl or measuring cup, mix together the garlic, parsley, capers, lemon juice, vinegar, and olive oil. Season generously with salt and pepper. Add the cauliflower and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. Serve warm, cold, or at room temperature.

Makes 4-6 servings as a side dish, or starter

Tuna and Pepper Stew -- a real winner

Here is a lovely recipe from the Health pages of the New York Times earlier this week The author suggests using albacore tuna, which you can get frozen at Trader Joe's. Just thaw the tuna a bit in advance and this will be an easy fix. You also could omit the anchovy if that ingredient bothers you -- I personally think it adds a depth of flavor that you can't get anywhere else, but this stew will be yummy either way.

Recipe: Tuna and Pepper Stew

By MARTHA ROSE SHULMAN

This recipe is loosely based on a Basque tuna soup called marmitako, a fisherman’s dish with simple origins. It was originally made with bread and tuna, but in later years was greatly enhanced with the arrival of peppers, tomatoes and potatoes from the New World. Every cook has a version of this dish, and I am no exception. Fresh albacore tuna from North America are often lower in environmental contaminants than other types of tuna and the most eco-friendly choice.

2 tablespoons extra virgin olive oil

2 medium onions, finely chopped

4 to 6 garlic cloves (to taste), minced

2 anchovy fillets, rinsed

4 large green bell peppers, cored, seeded and chopped, or use a combination of green bell peppers and red bell peppers

1 teaspoon medium-hot chili powder

1 tablespoon sweet paprika

1 (14-ounce) can chopped tomatoes with juice

Salt and freshly ground pepper

1 pound red potatoes, diced

1 quart water

1/2 cup dry white wine

1/4 to 1/2 teaspoon red pepper flakes, or a pinch of cayenne

1 1/2 pounds albacore steaks (preferably from domestic or Canadian fisheries), skin and blood lines removed, cut in 3/4 inch cubes

2 to 3 tablespoons chopped fresh parsley (optional)

1. Heat the oil in a large, wide-lidded pan or Dutch oven over medium heat, and cook the onions until they begin to soften, about three minutes. Add the garlic and the anchovy fillets, and stir together for about a minute until fragrant, breaking and mashing the anchovy fillets with your spoon. Add the bell peppers, and cook, stirring, for about five minutes until the peppers have softened. Stir in chili powder, paprika, red pepper flakes or cayenne, and tomatoes. Season with salt and pepper, and bring to a simmer. Reduce the heat to low, cover and cook slowly, stirring every five to 10 minutes for 30 minutes.

2. Add the potatoes, water, wine and salt and pepper to taste. Bring to a boil, reduce the heat to low, cover and simmer for 30 minutes or until the potatoes are tender and the mixture is fragrant. Taste and adjust seasonings.

3. Add the tuna and parsley, and simmer for five to eight minutes until the tuna is just cooked through but still moist. Taste, adjust seasonings and serve.

Yield: Serves six.

Advance preparation: You can make the stew through Step 2 up to three days ahead, and keep it in the refrigerator. Bring back to a simmer, and proceed with Step 3. The finished soup can stand off the heat for two or three hours before serving. Bring back to a gentle simmer before serving.

A use for canned tuna -- but make sure it's in olive oil

The calorie-conscious among us always bought water-packed tuna, but in recent years I've discovered the far superior taste of olive oil-packed tuna. When making a sandwich with said tuna, drain well and remove excess oil with paper towels. Add a little plain yogurt mixed with some mayo, plus whatever else you like to put in your tuna salad (I favor capers), and you're going to like this a lot better than the bland watery stuff.

Here's my recipe du jour: it makes a fast and satisfying supper and contains all the food groups you need in your evening meal. Photos show steps 3 (zucchini and mushrooms in pan), 4 (tuna added), and the final dish.

Recipe: Rotini with Tuna, Zucchini and Lemon
Serves 3-4
Ingredients:
2 cups dry pasta, such as rotini or fusili
Cooking spray for pan
3 cups sliced zucchini, about 2 large
1 cup sliced mushrooms
2 cloves garlic, minced
2 cans tuna packed in olive oil
1 cup vegetable or chicken broth
1/4 cup dry white wine
Salt and black pepper, to taste
Juice of 1/2 lemon

Instructions:
1. Bring a large pot of salted water to a boil and cook pasta. Drain and set aside.
2. Meanwhile, heat a large skillet over medium high heat; add cooking spray to coat bottom of pan.
3. Add zucchini and mushrooms. Stir and saute until zucchini starts to brown slightly, about 2-3 minutes. Stir in garlic and cook another 1-2 minutes.
4. Stir in tuna, breaking any large chunks into smaller pieces. Add broth, reduce heat to medium and cover pan. Cook until dish is hot, about 3 minutes.
5. Uncover pot, add reserved pasta, wine, seasonings and lemon. Stir well. Cover once again and allow dish to heat through. Spoon into pasta bowls and serve.