Tuna Stew with a Latin Groove

Ingredients:

  • 2 Lb. Fresh tuna, cut in 1-inch squares
  • 3 Tbsp olive oil1 carrot minced, 1 carrot chopped
  • 1 medium onion, minced
  • 1 red pepper, seeded and minced
  • 4 large cloves garlic, minced1 bay leaf
  • 3 cups vegetable broth
  • 1 cup dry white wine or ½ cup clam juice and ½ cup water or add 3 Tbsp fishsauce (from Asian market)
  • ½ tsp saffron threads (optional, Trader Joes has an inexpensive tiny jar)
  • ¼ cup minced parsley for garnish
  • 1 medium-hot chili pepper (Poblano or Anaheim), seeded and minced OR ½ tsp. Red pepper flakes OR a dash of cayenne pepper.

Option:

2 plantains, peeled, sliced lengthwise and baked with a little coconut oil in a casserole dish covered for 30 minutes. When done cooking you will cut in about 1 inch pieces. I prefer these to potatoes!

OR 2 Lb sweet potatoes or yukon gold potatoes cut into 1 inch cubes

OR some of each

Preparation

Preheat oven 350 degrees.
1. Peel and then slice plantains lengthwise and top with dollop of coconut oil in baking dish. Bake on 350 degrees for 30 minutes. I mince carrot and red pepper and chili in food processor all separately. Then I chop the other carrot-each round into fourths. Chop onion. Heat oil in heavy casserole and add carrots- cook for 5 minutes. Add onions, red pepper and chile pepper. Stir and cook about 10 minutes or so until soft. Add garlic, bay leaf and plantain and or potatoes. Cook for 3 minutes while stirring.
2.Add broth, wine and saffron. Bring to a boil. Reduce heat and cook, lightly covered for 20 minutes or until potatoes are cooked.
3.Add tuna, salting to taste. Stir to mix. Cook to desired doneness: 3-4 minutes for rare; 5-6 minutes for medium.
4.Discard bay leaf and transfer stew to serving bowl. Sprinkle with parsley and serve immediately

Bon Appetit!

Join my newsletter AND receive free health information that your doctor isn’t able to offer you
Click Here

Join me on Social Media for weekly
Health Tips, Recipes, and Empowerment