Spicy Tuna Soup

INGREDIENTS

1 1/4 cups (300 mL) low-sodium chicken broth
2 tsp (10 mL) each soy sauce and light coloured miso paste
1/2 tsp (2 mL) minced fresh ginger
1 can (85 g) Clover Leaf Spicy Thai Chili Flaked Light Tuna
1 cup (250 mL) pre-cooked udon noodles
1/4 cup (50 mL) each thinly sliced red pepper and shredded carrot
1 green onion, thinly sliced

PREPARATION

Combine broth with soy sauce, miso paste and ginger in a microwave safe container. Combine the tuna, noodles, red pepper, carrot and green onion in a separate bowl or container. (The separate containers can be reserved for up to 24 hours in the refrigerator to pack for satisfying office lunch or to have ready for dinner after the gym.)
To serve, heat the broth mixture in the microwave on High for 2 minutes or until it comes to a boil. Pour the broth over the tuna mixture and let stand, covered, for 2 minutes or until the mixture is heated through. Makes 1 hearty serving (doubles or triples easily) .
Tips:
Miso (also called soybean paste) and udon noodles are available in the Asian sections of many supermarkets.
This recipe can be simplified by omitting the miso paste and substituting cooked spaghetti for the udon noodles.

Tuna Stew with Peppers and Potatoes

Ingredients

3 tablespoons olive oil, divided
1 1/4 pounds tuna steak, cut into 1-inch cubes
Sea salt
1 sweet onion (Spanish or Vidalia), finely diced
1 red bell pepper, ribs and seeds removed, finely diced
1 poblano pepper, ribs and seeds removed, finely diced
1 jalapeno or fresno chile pepper, ribs and seeds removed, minced
2 large garlic cloves, minced
1/2 teaspoon red chile flakes
1 large tomato, diced
1 large russet potato (about 1 pound), peeled and cut into 1-inch cubes
3 cups fish stock or water
2 tablespoons finely chopped parsley

Instructions

Heat 1 tablespoon of the oil in a large heavy bottomed saucepan or Dutch oven. Season the tuna with salt and sear it in batches over high heat until browned on at least two sides, about 2 minutes total. Remove to a plate.
Add the remaining oil and the onion, peppers, garlic, chile flakes, and 1 teaspoon salt. Saute over medium heat until the vegetables are very soft but not browning, about 10 minutes. Stir in the tomatoes and potatoes. Cover with the stock or water and bring to a boil. Turn the heat down to medium-low and simmer until the potatoes are tender and the broth has thickened, about 15 to 20 minutes. Taste for seasoning and add more salt as necessary.
Stir in half the parsley and the tuna. remove from the heat and let stand 3 minutes, until the tuna is heated through and just barely cooked.
Serve the stew in bowls and garnish with the remaining parsley.