FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Main Dishes

Cioppino

By Leave a Comment

Low FODMAP Cioppino is a hearty Italian-American seafood stew originating from San Francisco. There are hundreds of ways to make this but usually chock full of FODMAP “foe” ingredients like onion and garlic. Feel free to omit or add different varieties of seafood like calamari or crab legs. I’m not a huge fan of mussels so I often replace all or half of them with clams. Keep in mind though, even if you’re not a fan of certain shellfish, they do add to the overall broth flavor. Obviously be mindful if you have shellfish allergies.

This stew requires a lot of different ingredients so pay attention to labels. Below are my favorite brands:

Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung, which is just chili flakes (many common chili powders like McCormick’s contain garlic powder); Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case) and Garlic Infused Olive Oil.

Cioppino

Created by on March 27, 2016

Low FODMAP Cioppino    

    Ingredients

    • 2 teaspoons asafetida
    • 2 bunches of scallions, green part only, chopped
    • 1 teaspoon dried oregano
    • 1 teaspoon hot red pepper flakes
    • 1 teaspoon sea salt
    • 1/2 teaspoon black pepper
    • 1/4 cup garlic infused olive oil
    • 1 green bell pepper, diced
    • 2 tablespoons tomato paste
    • 1 28 oz. can of crushed tomatoes
    • 1 pinch of saffron
    • 1 1/2 pounds firm white fish (snapper, sea bass, flounder or cod)
    • 1 cup dry white wine
    • 1 cup clam juice (only water, clams, salt)
    • 1/4 cup fresh lemon juice
    • 1 pound king crab leg, thawed and hacked into 4-5 inch pieces
    • 1 1/2 pounds clams in shell like littlenecks; option to replace half with mussels
    • 1 pound large shrimp (can de-vein but keep the head and bottom shell intact)
    • 1 pound dry sea scallops (tough muscled removed)
    • 1/4 cup chopped parsley
    • 1/4 cup chopped basil

    Instructions

    1. In an 8-quart heavy pot, cook scallions in garlic infused olive oil over medium heat until tender, about 2-3 minutes.
    2. Add bell pepper and tomato paste and cook for another minute.
    3. Pour wine and boil until reduced by half, about 5 minutes.
    4. Add can of tomatoes, clam juice, asafetida, 1 teaspoon salt, pepper, red chili pepper, saffron, oregano and bay leaf. Simmer for 30 minutes.
    5. Add crab pieces, clams and lemon juice to stew and let it simmer covered for another 5-10 minutes until the clams open. Remove clams as they open and place in bowl. Discard clams that don't open in 10 min.
    6. Sparingly salt fish fillet, shrimp and scallops and add to stew. Cover and simmer for only another 5-6 minutes.
    7. Taste to see if additional salt is need.
    8. Place the clams back in the stew; add parsley and basil. Cover partially and turn off stove.

    Bolognese Sauce with Quinoa Pasta

    By Leave a Comment

    Low FODMAP Bolognese Sauce with Quinoa Pasta is an Italian-style ragu meat pasta sauce. It originates from Bologna, Italy, hence the name Bolognese.

    I use ground turkey here but you can use regular ground beef. Serve with gluten-free quinoa pasta like fusilli or penne.

    My favorite canned tomatoes is Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) and garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

    The sauce can keep up to 5 days in the fridge. Or keep in Ziploc bag and freeze for later use.

    Bolognese Sauce

    with Quinoa Pasta

    Created by on March 29, 2016

    Low FODMAP Bolognese Sauce      

      Ingredients

      • 4 tablespoons chopped scallions, green part only
      • 1/2 cup garlic infused olive oil
      • 4 tablespoons chopped carrot
      • 1 1/2 pounds ground turkey
      • 1 cup dry white wine
      • 1 cup lactose free whole milk like Lactaid Whole Milk
      • 1/8 teaspoon nutmeg
      • 1 teaspoon asafetida
      • 1 can 28 oz crushed tomatoes
      • 1 teaspoon sea salt

      Instructions

      1. In a large, heavy pot, put in the scallions and carrots with the garlic oil and sauté over medium for two minutes.
      2. Add the ground turkey, crumbling it up with a wooden spoon. Add salt until the meat loses its red color.
      3. Add wine and increase the heat to moderately high. Stir occasionally and cook until most of the wine has evaporated.
      4. Turn down the heat to medium and add the milk with the nutmeg. Stir often and cook until the milk too has evaporated.
      5. Add the tomatoes and cook until the sauce bubbles. Turn down heat to as low as possible (so you only get an occasional bubble) and cook uncovered for 3 hours.
      6. Salt to taste. Serve over quinoa pasta of choice with grated Parmesan cheese.

      Pan Roasted Chicken with Spiced Maple

      By Leave a Comment

      Low FODMAP Pan Roasted Chicken with Spiced Maple Syrup is adapted from celebrity chef Matthew Kenney’s recipe. Kenney is an American chef, author and entrepreneur known for his plant and nutrition based culinary arts.

      Cooking Low FODMAP Pan Roasted Chicken with Spiced Maple

      Make sure to cook the chicken with its skin on, as it helps retain the flavor and juiciness. You can remove the skin afterwards. You can also get experimental and use monkfish or quail instead.

      This calls for two pieces of sun dried tomatoes per serving, which most FODMAP Foodies can tolerate. Fresh tomatoes are low-FODMAP but all dried fruit or vegetables should be consumed with caution and moderation. You can also skip the sun dried tomatoes completely or replace with grape tomatoes.

      Pan roasting is a two-stage process of cooking first over a stove, which helps sear the chicken and give it a golden brown crust. Next, the pan is transferred to an oven. This helps  meats on bones cook more evenly without over-browning, while maintaining moistness.

      Be sure to use 100 percent red chili pepper like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

      Pan Roasted Chicken

      with Spiced Maple

      Created by on March 27, 2016

      Low FODMAP Pan Roasted Chicken with Spiced Maple

        Ingredients

        • 1/4 cup olive oil
        • 4 teaspoons maple syrup
        • 1 teaspoon ground cumin
        • 1/2 teaspoon ground cardamom
        • 1/4 teaspoon cayenne pepper
        • 1/2 teaspoon Korean Chili Powder (or 100 percent red chili pepper)
        • 4 chicken breast halves, about 1/2 pound each with bone and skin
        • salt and pepper
        • 1/4 cup pecans, chopped
        • 4 pieces of sun dried tomatoes (limit 2 pieces per serving), chopped
        • 8 small fresh coriander sprigs or 4 rosemary sprigs

        Instructions

        1. Season the chicken breasts with salt and pepper and add them to bowl. Coat both sides with marinade. Cover and refrigerate overnight, or minimum of two hours.
        2. Preheat oven to 425F. Toast the pecans over a skillet for about 4 minutes, until fragrant.
        3. Heat an oven proof skillet over medium high heat. Remove the chicken from the marinade and add to skillet with the skin-side up. Cook until brown, 2 min on each side.
        4. Spoon off excess fat and transer skillet to the oven. Roast the chicken for 18-20 minutes until cooked through.
        5. Transfer chicken to plates, garnish with pecans, sun dried tomatoes and coriander or rosemary sprigs.

        Pad Thai

        By Leave a Comment

        Low FODMAP Pad Thai is a modified version of one of the most popular dishes among Thai food lovers. Everyone has their own version of what a Pad Thai should taste like so feel free to adjust according to your taste.

        Be sure to use the home made Thai Red Curry Paste in the Sauce & Others menu. Savoy cabbage (high FODMAP) has also been replaced with common cabbage.

        Note: bean sprouts and tamarind paste have been classed as safe by Monash University.

        My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

        Pad Thai

        Created by on March 28, 2016

        Low FODMAP Pad Thai    

          Ingredients

          • 8 ounces dried rice stick noodles
          • 3 tablespoons fish sauce
          • 2 tablespoons palm sugar
          • 3 tablespoons juice of lime
          • 2 tablespoons tamarind paste, soaked and strained
          • 2 tablespoons garlic infused olive oil
          • 2 tablespoons canola oil
          • 2 eggs, whisked with 2 teaspoon water
          • 1/2 pound shrimp, peeled, deveined
          • 1/2 pound chicken breast, boned, skinned, julienned
          • 1 cup common cabbage, finely shredded
          • 6 ounces mung bean sprouts
          • 1 cup water
          • 2 tablespoons "homemade" Thai Red Curry Paste (from Sauce & Others)
          • 6 scallions, green part only, thinly sliced diagonally
          • 1/2 roasted peanuts, coarsely chopped
          • cilantro, chopped for garnish
          • lime wedges for garnish

          Instructions

          1. Soak the noodles in warm water for 15-20 minutes until flexible but not too soft. Drain noodles.
          2. In another bowl, mix the fish sauce, palm sugar, lime juice and tamarind paste. Set aside.
          3. Heat a wok until hot and add 1/2 tablespoon of canola oil around the edges. Add the egg, and tilt the wok so the egg is spread thinly and evenly. Cook until set, about 1 min. Remove egg to cutting board and julienne.
          4. Heat the wok and add 1 tablespoon of garlic olive oil. Add the homemade Thai Red Curry Paste, mashing the ingredients into the oil for a few seconds. Add 1/2 tablespoon of canola oil and the shrimp. Stir-fry until just cooked. Turn off heat and transfer shrimp to a bowl.
          5. Heat the wok again and add 1 tablespoon of Canola oil. Stir-fry chicken until cooked and transfer to the shrimp bowl.
          6. Heat the wok again and add 1 tablespoon garlic olive oil. Stir-fry the cabbage and carrots until tender. Add the noodles and scallions; toss and cook for about 2-3 minutes. Add half the fish sauce-lime juice mixture, water and asafetida. Cook until most of the liquid evaporates (moist but not soupy). Add the chicken and shrimp back and add the rest of the fish sauce-lime juice mixture.
          7. Fold in the noodles. Taste and adjust to your preference. Sprinkled crushed peanuts and garnish with parsley.

          Pan Seared Sea Scallops with Vinaigrette

          By Leave a Comment

          Low FODMAP Pan Seared Sea Scallops with Vinaigrette is a simple yet, well put together dish that is good for a Tuesday night dinner or entertaining. Modify the vinaigrette according to taste.

          Cooking Low FODMAP Pan Seared Sea Scallops with Vinaigrette

          Pan searing is a technique in which the protein is cooked in a pan over high heat, until a caramelized crust forms. Due to the speedy nature of the process, be sure not to overcook the scallops, as they will become tough and chewy. The best searing pan is one made of stainless steel or a cast iron pan.

          Here are additional tips for cooking scallops. First, remove the tough side muscles which secure the scallops to the shells. Gently pat the scallops dry with paper towels. Make sure the oil in the pan is hot enough that it sizzles on contact with the scallops. Separate the scallops on the pan about an inch apart and do not layer. Cook the scallops on both sides, until they are seared golden brown and no longer translucent on the sides.

          Use a true garlic infused oil (without garlic pieces or powder in it) like Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

          Pan Seared Sea Scallops

          with Vinaigrette

          Created by on April 3, 2016

          FODMAP Pan Seared Sea Scallops with Vinaigrette

            Ingredients

            • 1 pound small potatoes (like fingerling)
            • 2 tablespoons garlic infused olive oil
            • 2 tablespoons sunflower or safflower oil
            • 2 tomatoes, julienned
            • 1 package spinach
            • 1 pound large sea scallops, cleaned
            • 1 bunch chives, chopped

            Vinaigrette

            • 1/4 cup white wine vinaigrette
            • 1 teaspoon mustard
            • 1/2 cup walnut oil

            Instructions

            1. Boil the potatoes until done and cut in half. Roast in a pan with a tablespoon of garlic infused olive oil.
            2. Toss in tomatoes and spinach and cook for two minutes. Set aside.
            3. In a large saute pan, heat one tablespoon of garlic olive oil and two tablespoons of canola oil.
            4. Cook scallops over high heat until both sides are golden brown.
            5. On a serving plate, spoon the mixed vegetables on the center. Lay a serving of scallops on top.
            6. Drizzle with the vinaigrette and serve.

            Vinaigrette

            1. Mix the vinegar with the mustard. Whisk in 1/2 cup canola or walnut oil.

             

            Tuna Skewered with Lemongrass

            By Leave a Comment

            This low FODMAP Tuna Skewered with Lemongrass is adapted from the cookbook Jean-Georges: Cooking at Home with a Four-Star Chef. Born in Alsace, France, Jean-Georges Vongerichten trained under chef Chef Paul Haeberlin and Paul Bocuse and Master Chef Louis Outhier in Southern France.

            During his travels, Jean-Georges fell in love with the exotic flavors of Asia, and many of his iconic dishes marry his Western background with Eastern accents. He is often credited for revolutionizing the way  restaurants serve French foods, by using methods that bring out the natural essence of the foods, instead of heavy creams and sauces. He has operated successful restaurants all across the globe including Jean-Georges, Vong, Spice Market, Mercer Kitchen and JoJo.

            Cooking Low FODMAP Tuna Skewered with Lemongrass

            Lemongrass is often used in East-Asian cuisines to add a fragrant, citrusy accent to meat, fish and vegetable dishes. In this recipe, the lemongrass adds a distinct touch, serving both as a flavoring agent and attractive skewer.

            Lemongrass stalks are hard and woody on the outside. Once you peel away the layers, the center meat is more tender and edible. Pounding, cutting, scraping and bruising the lemongrass brings out the flavors.

            When shopping for lemongrass stalks, make sure they are firm and not rubbery, as that means they have passed their prime. The lower stalks should be pale yellow and the upper part green. If you are unable to find fresh lemongrass at an Asian store, they might available in the frozen section. If you can only buy chopped up frozen lemongrass, then use them for flavoring and grill the tuna with regular wooden skewers.

            Tuna Skewered

            with Lemongrass

            Created by on March 27, 2016

              Ingredients

              • 5 stalks lemongrass
              • 1 pound yellowfin or bigeye tuna, cut into 12 cubes
              • freshly ground black pepper
              • 2 tablespoons canola oil
              • 1 small fresh chile (minced) or 1/3 teaspoon red pepper flakes (plain)
              • 1 tablespoon lime juice
              • 1 teaspoon Asian fish sauce
              • pinch of sugar
              • sea salt to taste

              Instructions

              1. Peel off the outer skin from 4 of the lemongrass stalks. Save the sheath and trimmings. Slice off the tops to make them about 10 inches in length. Set aside.
              2. Take the 5th lemongrass, remove the skin as well and save with the other trimmings. Keep removing the outer leaves until you get to the tender center, and mince finely. Set aside.
              3. Skewer 3 cubes of tuna on each of the lemongrass stalks. Leave some gaps in between. Place the tuna on a sheet or tray.
              4. Pat the minced lemongrass on the tuna, along with the pepper and 4 teaspoons oil. Cover and chill for 12 to 24 hours.
              5. Remove the tuna from the fridge one hour before cooking.
              6. Chop the lemongrass trimming and boil in saucepan with about 1/4-1/2 cup of water, barely enough to cover the solids. Simmer until reduced to 1/8 cup of liquid. Strain, discard the lemongrass trimmings and further reduce liquid to half; about 1 tablespoon. Add chile or pepper flakes, lime juice, fish sauce, sugar and the remaining 2 teaspoons of oil. Set aside.
              7. Preheat a grill, skillet or grill pan to very hot. Grill tuna 1-2 minute on each side, until seared rare. Place skewered tuna on a tray or platter. Spoon each with a bit of sauce, sprinkle salt and serve.

              Chicken Vindaloo (Curry)

              By Leave a Comment

              So pretty gutsy to have Low FODMAP Chicken Vindaloo Curry, one of the spiciest Indian curries out there, on a site for people with GI issues, right? If you are a Fodmapper who is generally not bothered by spices, but simply intolerant of the high FODMAP ingredients which accompany them (like garlic and onion), this is probably worth a shot. I love spicy food and sans garlic and onion, I can tolerate pretty high levels on the spice meter.

              So here it is: chicken Vindaloo, an Indian curry dish popular in Goa all the way to the U.K. for its fiery punch. Lamb can be used in place of chicken.

              This is probably the spiciest dish on FFFF so feel free to adjust the cayenne pepper to lessen the heat. The curry should be served over basmati rice.

              My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

              Chicken Vindaloo (Curry)

              Created by on March 28, 2016

              Low FODMAP Chicken Vindaloo Curry

                Ingredients

                • 2 bunches of scallions, green part only
                • 4 chopped seeded tomatoes (medium size)
                • 1 1/2 tablespoons distilled white vinegar
                • 1 teaspoon asafetida
                • 1 teaspoon minced peeled fresh ginger
                • 1 teaspoon tomato paste
                • 1 teaspoon garam masala
                • 1 teaspoon ground turmeric
                • 1/2 teaspoon paprika
                • 1/2 teaspoon ground cumin
                • 1/2 teaspoon ground coriander
                • 1/4 teaspoon (or more) cayenne pepper
                • 1/2 teaspoon salt
                • 2 tablespoons garlic infused olive oil
                • 6 skinless boneless chicken thighs, cut into 1- to 1 1/2-inch pieces
                • 3 russet potatoes, peeled, cut into 1-inch pieces
                • 1 1/2 cups water

                Instructions

                1. In a food processor, blend the first 12 ingredients, forming a paste.
                2. Heat oil in a large pot over moderately high heat. Add the curry mixture and cook for 3minutes until golden brown, mixing occasionally.
                3. Add chicken and potatoes and saute for about 5 minutes.
                4. Add water and bring to a boil. Cover pot and cook over moderately high heat, stirring occasionally until the potatoes are tender, about 15 minutes.
                5. Uncover and let it simmer until the chicken is fully cooked, another 5-6 minutes.
                6. Season with salt and pepper and additional cayenne if preferred.
                7. Serve over steamed basmati rice.

                Steamed Whole Fish with Ginger, Scallions

                By Leave a Comment

                Low FODMAP Steamed Whole Fish with Ginger, Scallions is a variation of a Chinese/Thai style dish. You can opt for pretty much any flaky white fish like sea bass, red snapper or flounder. Steaming the fish on the bone helps retain its rich and succulent flavor. It’s great served with brown rice or quinoa and a side of Baby Bok Choy with Oyster Sauce.

                Optional: if the sight of the fish head freaks your guests out, you can remove and fillet first before topping with the vegetables and sauce.

                I use the: Vonshef Bamboo Steamer and Cook Standard Wok  (but any good quality wok that heats fast and evenly will do).

                Steamed Whole Fish

                with Ginger, Scallions

                Created by on April 15, 2016

                low fodmap steamed whole fish with ginger, scallions

                  Ingredients

                  • 1 1.5 lb whole sea bass, snapper or flounder (gutted and cleaned)
                  • 1 medium sized fresh ginger (3"x1'), peeled and julienned
                  • 3 tablespoons light soy sauce
                  • 2 tablespoons rice wine
                  • 1 teaspoon asafetida
                  • 6 scallions, green parts only, julienned
                  • 1/2 red bell pepper, seeded and julienned
                  • 6 cilantro sprigs
                  • 1/2 medium carrot, julienned (optional)
                  • 2 tablespoons sesame oil
                  • 4 tablespoons sunflower or safflower oil

                  Instructions

                  1. Rub salt and pepper on the inside and outside of the cleaned fish.
                  2. Stuff the inside of the fish with half the ginger and spread the rest on top.
                  3. Place the fish in a bamboo steamer, then put in a wok filled with 2-3 inches of boiling water.
                  4. Alternatively, if you don't have a steamer: put fish in a glass or ceramic baking dish and place in wok.
                  5. Cover steamer or baking dish and steam the fish.
                  6. In a saucepan, combine soy sauce, asafetida, rice wine, sesame oil and canola oil and simmer over medium high heat.
                  7. When the fish is cooked to the bone (10-12 minutes total; poke the flesh with chopsticks to check for opaqueness), place on a deep serving plate.
                  8. Top fish with scallions, red bell pepper and cilantro. Pour the sauce over the fish and serve immediately.

                  Ginger Marinated Grilled Tuna Steaks

                  By Leave a Comment

                  This Asian-style Low FODMAP Ginger Marinated Grilled Tuna Steaks dish is perfect for grilling outdoors or using a grill pan indoors. You can precede the tuna steaks with the Thai Salad with Peanut Dressing or Thai Green Papaya Salad.

                  Cooking Low FODMAP Ginger Marinated Grilled Tuna Steaks

                  It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

                  Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

                  My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

                  Ginger Marinated

                  Grilled Tuna Steaks

                  Created by on April 8, 2016

                    Ingredients

                    • 6 (6 oz) 1/2-inch-thich tuna steaks
                    • 1/4 cup low sodium soy sauce
                    • 1/4 cup Thai fish sauce
                    • 1 tablespoon chili powder (without garlic)
                    • 4 tablespoons scallions, green only, chopped finely
                    • 2 tablespoons maple syrup
                    • 1 tablespoon sesame oil
                    • 3 tablespoons garlic infused olive oil
                    • 1 teaspoon asafetida
                    • 2 bunches fresh basil leaves, leaves only, washed and dried
                    • 1 bunch fresh mint, leaves only, washed and dried
                    • 1 bunch cilantro, leaves only, washed and dried
                    • 2 tablespoons fresh grated ginger

                    Instructions

                    1. Arrange steaks in a non-metal dish or tray.
                    2. In a food processor or blender, combine soy sauce, fish sauce, chili, ginger, maple syrup, asafetida, sesame oil and 1 tablespoon of the garlic oil.
                    3. Coat steaks with the mixture on both sides. Refrigerate and allow to marinate for 1 hour. You can also marinate in a Ziploc bag placed in a shallow bowl.
                    4. In a large skilled, heat 2 tablespoons garlic oil over high heat. Add basil, mint and cilantro and saute for about one minute. Transfer to plate.
                    5. Take the tuna out of the marinade and transfer on a large plate.
                    6. Pour the marinade into the skillet and bring to boil. Reduce heat and simmer for about 5 minutes until thickened.
                    7. Set the outdoor grill or preheat a grill pan over medium high heat. Grill the tuna until medium-rare, about 2-3 minutes on each side.
                    8. Spoon the herbs evenly on 6 serving plates. Place tuna on top of herbs. Spoon the marinade over each steak and serve. Option to sprinkle toasted sesame seeds on top of tuna steaks.

                    Grilled Tuna with Yellow Pepper Sauce

                    By Leave a Comment

                    Low FODMAP Grilled Tuna with Yellow Pepper Sauce is the perfect summer night main course to serve along with grilled vegetables…and a glass of wine!

                    Cooking Low FODMAP Grilled Tuna with Yellow Pepper Sauce

                    It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

                    Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

                    Don’t skip the Yellow Pepper Sauce! It is really delicious and comes out a beautiful yellow color with a polenta-like consistency. It’s add additional flavor, juiciness and texture to your dish.

                    My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

                    Grilled Tuna

                    with Yellow Pepper Sauce

                    Created by on March 27, 2016

                      Ingredients

                      • salt and ground pepper to taste
                      • 4 tablespoons scallions, green part only
                      • 2 yellow bell peppers, seeded, coarsely chopped
                      • 1 medium Youkon Gold potato
                      • 1 teaspoon asafetida
                      • 1 cup water
                      • 1 tablespoon juice from lemon
                      • 8 tuna steaks (6 oz.), 1 inch thick
                      • 2 tablespoons garlic infused olive oil (additional for brushing)
                      • sage leaves to garnish

                      Instructions

                      1. Preheat broiler or heat grill to medium high.
                      2. Peel and cut potatoes into halves, then slice lengthwise.
                      3. In a saucepan, heat the olive oil. Add scallions and cook over low heat until translucent.
                      4. Add yellow peppers, potatoes water, asafetida and a pinch of salt.
                      5. Cover and cook for about 20 minutes over medium heat.
                      6. Transfer everything, including the water into a blender or food processor and puree. Pour back into bowl, add lemon juice and season with salt and pepper.
                      7. Brush tuna steaks with oil and season with salt and pepper on both sides. Grill or broil on each side for two minutes.
                      8. On a serving plate, spoon some pepper sauce and lay the tuna steak on top. Garnish with sage leaves and serve.