Enjoy the flavors of Tuvalu with this fresh tuna dish.Whether grilled,fried,or served raw as sashimi,a staple in the local diet youcan cook it in 30min or less.

Tuna has been a vital part of Tuvaluan cuisine for generations, reflecting the island's reliance on the sea for sustenance. Traditionally prepared in various ways, it remains a beloved dish, embodying both cultural heritage and culinary expertise.

Ingredients:

- Fresh tuna

- Salt

- Pepper

- Cooking oil (for frying)

- Soy sauce (optional, for sashimi)

Method of Preparation:

1. For Grilled Tuna:

  - Preheat grill to medium-high heat.

  - Season tuna with salt and pepper.

  - Grill tuna for 3-4 minutes on each side, or until desired doneness.

2. For Fried Tuna:

  - Heat cooking oil in a pan over medium-high heat.

  - Season tuna with salt and pepper.

  - Fry tuna for 2-3 minutes on each side, or until golden brown.

3. For Tuna Sashimi:

  - Ensure tuna is very fresh and sushi-grade.

  - Slice tuna thinly against the grain.

  - Serve with soy sauce for dipping, if desired.

Nutrition Value:

1. Fresh Tuna:

  - Calories: Approximately 184 calories per 3.5 oz (100g) serving.

  - Carbohydrates: 0g.

  - Protein: About 29g per serving.

  - Fat: Contains about 6g of fat per serving, including omega-3 fatty acids.

  - Sodium: Varies based on preparation, typically around 50-60mg per serving.

  - Cholesterol: Contains approximately 43mg of cholesterol per serving.

  - Vitamins and Minerals: High in vitamin D, vitamin B12, selenium, and potassium.

  - Nutritional Benefit: Provides high-quality protein, omega-3 fatty acids for heart health, and essential vitamins and minerals for overall health.

2. Salt:

  - Calories: Negligible.

  - Carbohydrates: 0g.

  - Protein: 0g.

  - Fat: 0g.

  - Sodium: About 2,300mg per teaspoon.

  - Cholesterol: 0mg.

  - Vitamins and Minerals: Contains iodine, essential for thyroid function.

  - Nutritional Benefit: Enhances flavor, aids in food preservation, and provides essential iodine.

3. Pepper:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: 0mg.

  - Vitamins and Minerals: Contains vitamin A, vitamin C, vitamin K, and manganese.

  - Nutritional Benefit: Provides antioxidants, vitamins, and minerals, and adds flavor without adding calories.

4. Cooking Oil (for frying):

  - Calories: Varies based on type and amount used (approximately 120 calories per tablespoon of vegetable oil).

  - Carbohydrates: 0g.

  - Protein: 0g.

  - Fat: About 14g of fat per tablespoon, typically unsaturated fats.

  - Sodium: Varies based on type and amount used.

  - Cholesterol: Varies based on type; typically 0mg for vegetable oils.

  - Vitamins and Minerals: Contains vitamin E and small amounts of vitamin K.

  - Nutritional Benefit: Provides healthy fats and essential fatty acids, enhances flavor, and helps achieve desired texture in cooking.

5. Soy Sauce (optional, for sashimi):

  - Calories: Approximately 8 calories per tablespoon.

  - Carbohydrates: About 1g per tablespoon.

  - Protein: Less than 1g per tablespoon.

  - Fat: Negligible.

  - Sodium: High sodium content, approximately 920mg per tablespoon.

  - Cholesterol: 0mg.

  - Vitamins and Minerals: Contains iron, manganese, and some B vitamins.

  - Nutritional Benefit: Adds savory flavor (umami) to dishes, contains beneficial soy isoflavones, and provides small amounts of essential minerals.