Seared Rare Maguro with Pineapple Tōgarashi and Pan-Roasted Edamame

Pole-and-line-caught maguro (yellowfin, ahi tuna) from the pristine waters of Hawaii is seasoned simply with sea salt and cracked pepper, then seared over high heat for two minutes per side.

Served with a sweet and sour puree of pineapple and mango seasoned with tōgarashi (dried Japanese chili peppers) and a splash of fresh lime juice.

Pan-Roasted organic edamame completes the dish..

While yellowfin tuna is found throughout most of the world’s oceans, troll/pole-caught from U.S. waters are contain less mercury than the larger longline and purse seine-caught fish found in international waters.  Hawaii enforces strict bycatch regulations, helping this fish to earn a “best choice” rating from Seafood Watch.

Sardine Salad Sandwich

If you’re one of the millions who’ve given up eating canned tuna because of health and environmental concerns, I have a tip for you.  Substitute sardines.  Wild-caught, boneless, skinless sardines are sustainable, have virtually undetectable levels of mercury/PCBs, are loaded with healthy omega-3s, calcium and B vitamins and taste very much like tuna in things like tuna salad or casserole.  Did I mention inexpensive?


Sardine Salad Sandwich


Sardine Salad Sandwich

Adapted from Simply Recipes

1 tin of Pacific wild-caught sardines, partially drained
2 Tablespoons of homemade mayonnaise
1/4 purple onion, chopped finely
1 celery stalk, chopped finely
1 Tablespoon of capers
Juice of half of a lemon
Pinch or two of dill
2 Tbsp minced fresh parsley
1 teaspoon of homemade mustard

Lightly toss all of the ingredients together in a bowl.  Season with sea salt & freshly ground black pepper.  Serve on sprouted toast with field greens and fresh tomatoes..

This post is part of the Pennywise Platter at The Nourishing Gourmet