Recipes

Albacore Tuna Medallions with Farmers’ Market Squash and Salad

Head to your local fishmonger and farmers market to grab some seasonal ingredients for a quick and nutritious dinner

By Catherine RBarr /

Credit: Catherine Roscoe Barr

Colourful produce and tuna’s lean protein make for a nutrient-dense, low-calorie dinner

Take advantage of the last of the season’s farmers markets to create an easy, locally sourced feast for dinner

When I popped into 7 Seas seafood store in Kitsilano a few weeks ago to buy salmon for dinner, I also picked up a piece of frozen, vaccum-packed albacore tuna to have another day.

That day arrived last night and up until the hour before dinner I didn’t know what I would serve alongside it, but as I arrived at Pacific Central Station to pick up my best friend Lisa, I happened upon the Main Street Farmers Market. We excitedly browsed the stalls for fresh produce and artisan bread to accompany our tuna, and decided on wonderful little tomatoes, mini cucumbers, greens, a squash, and freshly baked bread.

By slicing the tuna into medallions it cooked very fast, making this an incredibly quick but impressive and healthy meal.

Teriyaki Albacore Tuna Medallions and Roasted Squash

Based on Canada’s Food Guide recommendations, this meal serves 4.

Tuna Ingredients

  • 10 oz albacore tuna, cut into medallions
  • 4 tbsp teriyaki sauce
  • 1 tsp vegetable oil

Tuna Instructions

  1. Combine tuna and sauce in resealable bag and let marinate for about 10 minutes.
  2. Heat oil in large frying pan over medium heat.
  3. Cook tuna for about 1 minute per side, or until it’s reached desired doneness.

Squash Ingredients

  • 1 squash, quartered lengthwise
  • 2 tsp vegetable oil
  • cracked pepper to taste

Squash Instructions

  1. Preheat oven to 350F.
  2. Rub fleshy sides of squash with oil and place flesh side down on baking sheet.
  3. Season with cracked pepper.
  4. Cook for about 40 minutes or until flesh is soft.

 

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based writer, editor, and fitness professional. Before settling on the west coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.