Memorial Day: Time to Barbecue

by The American Institute for Cancer Research

Barbecuing doesn’t have to mean burgers and steaks. All kinds of other meats and vegetables take well to being barbecued. Chicken, pork and fish all benefit from this time-honored cooking method, especially with the plethora of marinades and rubs available, both commercial and homemade. It’s definitely worth the effort, and quite often the process is no more complicated or time-consuming than cooking indoors.

There are many different varieties of tuna, each with a distinctive, rich-flavored flesh that is moderate to high in fat and firmly textured. Fresh tuna is available seasonally, usually starting in late spring and continuing into early fall. All of these factors make it the perfect choice for kebabs: the meat is sturdy and thick enough to chop into cubes that are easily attached to skewers. Although this recipe calls for cherry tomatoes, onions and cucumber, you can substitute almost any vegetables of your choice. Mushrooms work well, as do slightly precooked carrot chunks, wedges of bell pepper and thick slices of zucchini.

Arranging food on skewers is a natural way to involve guests in meal preparation. Dishes like this one are much healthier for you than the more commonly barbecued burger or steak. In addition to the added advantage of consuming fewer calories and less saturated fat, the tuna contains healthy omega-3 fatty acids.

Serve the kebobs with bulgur wheat or brown rice and a green salad, and you’ve got a delicious and healthy outdoor meal.

Tuna Kebobs - Makes 4 servings.

1/3 cup fresh lime juice (about 2 limes)
1 Tbsp. reduced-sodium soy sauce
1 garlic clove, minced
2 Tbsp. chopped fresh basil leaves
1/4-1/2 tsp. red pepper flakes, or as desired (optional)
1/4 tsp. freshly-ground black pepper
3 Tbsp. extra virgin olive oil
1 lb. fresh tuna, cut in 12 chunks
1 large cucumber, peeled, seeded and sliced
8 large cherry tomatoes
1 medium red onion, halved vertically and cut into crescents
Preheat grill or broiler.

In a glass or other non-reactive bowl, combine the lime juice, soy sauce, garlic, basil, pepper flakes, pepper and oil. Add the tuna to the marinade, turning to coat. Cover and marinate up to 1 hour, turning tuna chunks occasionally.

Using four 10-inch metal, or well-soaked wooden or bamboo skewers, assemble the kebobs, alternating the fish with pieces of cucumber, onion and tomato.

Broil the kebobs 5 minutes. Turn and cook until the fish is firm to the touch and the vegetables browned, about 5 minutes more. Do not overcook or the tuna will be dry. Serve either hot or at room temperature with rice.

Per serving: 241 calories, 12 g. total fat (2 g. saturated fat), 8 g. carbohydrate, 26 g. protein, 1 g. dietary fiber, 182 mg. sodium.