Recipe: Dining Alfresco: Delicious Meals Outdoors - Szechuan Tuna Steaks

DINING ALFRESCO: DELICIOUS MEALS OUTDOORS
From the American Institute for Cancer Research

There's something festive and even romantic about eating outdoors. The arrival of warm weather makes dining alfresco a particularly luxurious and relaxing way to enjoy the beauty of the outdoors. All you need for a truly memorable experience are good friends or family, a spectacular setting and delectable
food.

Whether you pack a picnic and travel to a secluded spot, or grill dinner in your own backyard, there are lots of exciting ways to keep your outdoor meal as nutritious as it is delicious. It can be as simple as a cookout featuring grilled chicken breast, three-bean salad, corn on the cob and sliced strawberries over angelfood cake. Or, you can create a culinary masterpiece by serving grilled salmon steaks with mustard dill sauce, artichoke salad, a loaf of crusty French bread, and an elegant chilled fruit salad dressed in sparkling wine or cider.

It wasn't too many years ago that an outdoor meal meant steaks or burgers. These days, healthy cooks can exploring a wide array of grilling possibilities, including lean meats and poultry, seafood and shellfish, fresh fruits and vegetables, and even pizza. Try grilling ripe, firm whole vegetables, like peppers, corn, eggplant, onions or summer squash. Baste them very lightly with oil to prevent sticking and season with soy sauce, flavored vinegars, dill, thyme, rosemary, oregano and tarragon. Grill them until hot, tender and lightly browned.

Or, slice veggies onto a square section of heavy duty foil, sprinkle with a little water, wine or vinegar and season to taste. Fold the sides and top of foil and place on the grill rack for ten to fifteen minutes. Carefully slash the top of the foil packets after removing them from the grill to allow steam to escape.

When the coals are dying, put some fruit on the grill. Good choices include kiwi, papaya, cantaloupe, peaches and nectarines. Thread them on skewers for easier handling and brush with a little lemon juice. Or baste them lightly with oil to prevent sticking and sprinkle with brown sugar, cinnamon, or ginger. Cook until hot and slightly golden, between four and ten minutes.

For great taste, lean protein, heart healthy omega-3 fatty acids and iron, consider featuring fish as the centerpiece of your next outdoor meal. To prevent fish like these Szechuan Tuna Steaks from sticking, coat the unheated rack with cooking spray before lighting the grill.

SZECHUAN TUNA STEAKS

4 tuna steaks (4 ounces each), 1-inch thick
1/4 cup soy sauce
1/4 cup dry sherry or sake or orange juice
2 tsp. oriental sesame oil
1/4 tsp. crushed red pepper
1 clove garlic, minced
3 Tbs. chopped fresh cilantro

Place the tuna in single layer in large shallow glass dish. Combine soy sauce, sherry, sesame oil, hot chili oil and garlic in a small bowl. Reserve 1/4 cup soy sauce mixture at room temperature. Pour the remaining soy sauce mixture over the tuna. Cover and marinate the fish in the refrigerator for 40 minutes, turning once.

Prepare the grill.

Drain the tuna and discard the marinade. Place the tuna on the prepared grill rack. Grill uncovered, over medium-hot coals, 6 minutes or until the tuna is opaque but still feels somewhat soft in center, turning halfway through the grilling time. Do not overcook or the tuna will become dry and tough.

Transfer the fish to a carving board. Cut each tuna steak into thin slices, fanning out the slices on serving plates. Drizzle the tuna slices with reserved soy sauce mixture; sprinkle with cilantro.

Each of the four servings contains 204 calories and 8 grams of fat.