Tuna

Tuna & Courgette Sweet Potato Pocket

Tuna & Courgette Sweet Potato PocketI have never been much of a lunch person, preferring to rather invest my finite enthusiasm for cooking towards crafting a decent dinner.

I suspect that my mid-day apathy is rooted in my years growing up in Malaysia, where lunch was pretty much a no-brainer as it invariably meant one thing: noodles! Beef Hor Fun, wonton mee or Char Kway Teow – a noodle obsession is easy to feed when you live in what is arguably the noodle capital of the world! Alas such lunchtime bliss is now 9000km away and my choices are somewhat less appealing these days. Here in South Africa a ‘sarmie’, pie or a plate of chips are typical lunchtime fare and needless to say, I would rather do without. Nevertheless, a man has still gotta eat so I found myself falling back on old Malaysian habits and having noodles for lunch, albeit nowadays I’ve been reduced to a bowl of a jazzed-up noodles of the 2-minute variety. More recently, however, I have been trying to cut down on complex carbs so even my trusty instant noodle-lunches have been a rarity of late, which is all well and fine, but this has led me back to my initial lunchtime conundrum: what the hell’s for lunch?

For the most part this has meant soup and these days my bowl of choice is minestrone. Since my carb-cutting I’ve eaten a lot of minestrone but as delicious as it is, there is only so much soup a man can sup! Desperate to move back to solid foods I searched high and low looking for a meal that was fast, tasty, filling and, above all, didn’t sabotage my diet. I had almost given up and was about to resign myself to my soupy fate until culinary salvation arrived in the form of a Men’s Health magazine (of all things).

Okay so the featured recipe was pretty basic, but it was ripe with potential. It was exactly what I had been looking for, it was just a tad dull (after all, it was inspired by a Men’s Health recipe), but with a just a few tweaks I knew I was on to a winner! Firstly, I added some coarsely grated baby marrow (courgettes) into the mix, then some finely diced fresh red chilli and red onion and everything was topped with a dollop of plain fat-free yogurt and a crack of pepper: the perfect low carb/high protein lunch in under 5 minutes! With my preferred noodle-lunch still 9000kms away, this sounds like a near-perfect lunch to me.

Click here for the recipe

Salade Niçoise

Along with its Provençal cousin bouillabaisse, Salade Niçoise is the perfect example of peasant food made good!

Hailing from the Cote d’Azur in the South of France, Salade Niçoise has always been popular and is considered one of the classic salads of the world. Whilst it’s undeniably a dish of humble beginnings, its ingredients have grown in sophistication, along with the salad’s popularity. Quail eggs, seared bluefin tuna steaks, asparagus – all have found their way into Niçoises the world over.

Whilst traditionally the inclusion of tuna in a Niçoise Salad is by no means a given, there was a time when good-old tinned tuna would suffice. Nowadays however, seared tuna steaks seem to have become the norm in swankier eateries. Controversially, I personally still prefer some good quality tinned tuna over a slab of seared tuna any day! Not only do I think it’s a criminal waste of precious, overpriced tuna, it is also often a tad bland and doesn’t stand up well to the intensity of the other ingredients. Good tuna deserves to be the star of the show and in a Niçoise, though, it is often lost in the riot of competing flavours. Save it for sashimi, I say.

It seems, however, that I’m in the minority in my tuna preference. So much so, I’ve even had waitrons apologizing because the Niçoise salad on the menu was “just” made with tinned tuna. They usually seem a bit surprised when I order it in spite of their dire warnings and forebodings! The truth is that a lot of things can make for a bad Niçoise salad, good quality tinned tuna isn’t one of them, but if seared is your thing, please don’t let me dissuade you!

These days just about anything passes as a Niçoise salad, in fact, there is really no definitive version of this classic French salad. Whether it be the anchovies, tuna or potatoes, everybody seems to have their own ideas with regards to which combination makes for the perfect Niçoise. To be honest though, as with most things, it really comes down to personal taste. Carb-conscious? Ditch the potatoes. Not fan of tuna? Leave it out. Hate anchovies? Eat a different salad!

For more great salads from The Muddled Pantry, please click here

Click here for the recipe