| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 450 | 10g | 2g | 50g |
| sugars | fibre | protein | salt |
| 15g | 5g | 45g | 1.52g |
It’s no secret that I am passionate about food. I grew up in Boston, a city that’s known for its high-quality seafood, and I’m proud to have Irish heritage too, which also plays a big role in my culinary choices. As a result, my recipes often blend these two culinary worlds together, creating a distinctive blend of flavors that I’m certain will tantalize your taste buds. But today, I want to share with you a recipe that’s not rooted in my family’s tradition, but one that I’ve come to love with all my heart. And that’s the Tahitian Spinach and Tuna Stir-Fry.
The Joys of Experimenting with Global Cuisine
Though this Tahitian Spinach and Tuna Stir-Fry is a departure from the New England seafood and Irish comfort food I usually cook, its captivating blend of flavors captivates my palate every time. Inspired by the vibrant cuisine of the Pacific Islands, this dish uses fresh tuna, aromatic garlic and onions, crunchy bell peppers, and exotic Tahitian spinach. For a touch of sweetness, there’s pineapple, and to round it all off, it’s sautéed in a tasty mix of vegetable oil and sesame oil, with soy sauce adding depth of flavor.
It’s Not Just a Delightful Mix of Flavors. It’s Healthy Too!
This Tahitian Spinach and Tuna Stir-Fry isn’t just a feast for your taste buds. It’s also an incredibly healthy addition to your culinary repertoire. Tuna, the star of this stir-fry, is known for its high protein content and rich omega-3 fatty acids, beneficial for heart health. Plus, the spinach – a powerhouse of vitamins A, C, and K, as well as fiber and iron – adds a healthful punch. Not to mention the bell peppers, packed with Vitamin C, and garlic, known for its immune-boosting properties. Served over brown rice, a wholesome grain, it really is a well-rounded, nutritious dish.
My fiancée, Laura, often tells me how much she appreciates that we can enjoy such flavorful meals that also nourish our bodies, and as a new father, I am more aware than ever of the importance of feeding our bodies right. If you’re in a similar boat, looking for dishes that do justice to your taste buds while also being nutritionally balanced, I believe this recipe could be a great fit.
If you want to explore more recipes from Polynesia, I recommend this collection of authentic Polynesian recipes. And, if you’re a fan of stir-frys, this Tahitian version will pair wonderfully with other Asian-inspired recipes such as these must-try stir-frys from BBC Good Food.
I hope you enjoy cooking (and eating!) this Tahitian Spinach and Tuna Stir-Fry as much as I do. Just the thought of it makes my mouth water. Enjoy!
What You’ll Need
- 1.5 lbs fresh tuna steaks
- 2 tablespoons vegetable oil
- 4 cloves of garlic, minced
- 1 large onion, sliced
- 2 bell peppers, sliced
- 1 pound Tahitian spinach, chopped
- 3 cups pineapple chunks
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1/2 teaspoon black pepper
- 2 tablespoons cornstarch, mixed with water
- Sesame seeds for garnish
- 6 cups cooked brown rice, for serving
Method
Step One
Begin by preheating a large skillet or wok over medium-high heat. Add the vegetable oil and allow it to heat up.
Step Two
Next, add the minced garlic to the hot oil. Cook it for about a minute, until it is fragrant but not burnt.
Step Three
Add the sliced onion and bell peppers to the skillet. Stir-fry the vegetables for around 5 minutes or until they begin to soften.
Step Four
Cut the fresh tuna steaks into small, bite-sized cubes. Add these to the skillet, cooking them for about 5-7 minutes until they’re seared on all sides.
Step Five
After the tuna is seared, add in the chopped Tahitian spinach. Cook it until it just begins to wilt. This should take approximately 2-3 minutes.
Step Six
Next, add the pineapple chunks to the skillet along with the soy sauce, sesame oil, and black pepper. Stir everything to combine and allow the mixture to cook for another 2-3 minutes so that the flavours meld together.
Step Seven
In a small bowl, mix cornstarch with a little water until it forms a slurry. Pour this over the stir-fry and mix well. Continue to cook for a further 2-3 minutes or until the sauce thickens.
Step Eight
Just before serving, sprinkle the stir-fry with sesame seeds. Serve the Tahitian Spinach and Tuna Stir-Fry over cooked brown rice. Enjoy your tropical yet hearty dish!
