Recent studies have suggested that a person who consumes a diet rich in vitamins and nutrients that are derived from tuna are highly unlikely to encounter problems with dry eyes. The critical nutrients that are found in tuna are omega-3’s. Omega-3’s are fatty acids that are held within certain foods such as seafood, meat, vegetables and fruits and nuts. Omega-nutrients can also be found in red meat but are characterized by omega-6’s. People who had a higher percentage of omega-3s in their diets were shown to have a much lower chance of encountering dry eye syndrome.
Dry eye syndrome can be just the starting point for a myriad of other problems that one may find in their eye health. Keeping your eyes properly hydrated, and maintaining consistent moisture levels help fend of many eye related problems such as macular degeneration, cataracts and other ocular problems. Other types of fish with high levels of fatty acids that are great to add to your diet include salmon, mackerel, anchovies and even sardines.
When most people think of tuna they usually think of tuna fish in a can, or lightly seared with a beautiful rare center, but there are other delicious ways to enjoy your tuna. A great way to meet in the middle of the above-mentioned processes is to poach your tuna in oil, or make tuna confit. Tuna confit is a great way to preserve maybe left over scraps of tuna filets that you have, or by using new tuna and embedding it with delicious flavors. It is an extremely easy technique to add to your kitchen repertoire, and takes little-to-no effort or prior experience. This process is an excellent technique you will be so pleased you learned how to do.
Pasta Salad with Tuna Confit
- 1 package of penne pasta
- 2 large filets of tuna
- Extra virgin olive oil
- 2 sprigs of fresh thyme
- 4 garlic cloves, minced
- 1/4 teaspoon chili flakes
- 1 bunch parsley, stems reserved, leaves chopped finely
- Radishes, cut into quarters
- 1 bulb fennel, core removed and sliced very thin
- 1/4 cup capers
- 1 Lemon, juice and zest
- 1 red onion, sliced thin
- Prepare pasta to package instructions, rinse with cold water and drizzle with olive oil so it does not stick.
- Add tuna filets to baking dish, something you can fill up with olive oil, and lightly salt and pepper tuna fillets on all sides. Add chili flakes, minced garlic, parsley stems and thyme to pan with filets and then cover completely with oil until tuna filets are covered.
- Add tuna to oven at 375 degrees covered with aluminum foil. Tuna will cook for about 30 to 45 minutes depending on size of filets. Tuna should be cooked through, and flake easily once cooled down. You can check to see if cooked by carefully tearing into middle of tune with fork. Be careful because the oil will be hot. Strain tuna/aromatics out of oil. You may reserve oil for a future use in refrigerator.
- While tuna is cooling you can prepare your salad ingredients: cut fennel, radishes and red onion.
- Add flaked tuna to large bowl of cooled pasta along with prepared vegetables: chopped parsley, lemon juice and zest, capers, and salt and pepper to taste.
- Toss around and add a small amount of olive oil to ensure that everything is moist and not dry.