Millet Casserole with Fresh Tuna Morsels

by Joanne on September 10, 2013

Catching up:  Running is going well. Marathons are fast approaching.  Boston 2014 sign up is September 11 for me.  Hope I can get in. Hope it’s still open?!!!

I’m tapering down this week and next in preparation for Rochester Marathon on September 22nd.  This training season hasn’t been bad at all. No stress. Not too many aches and pains. No really long mileage weeks.  I think I had one week at 63 but the rest were low 50’s.

Most eventful run: A month or so ago when Shane and I were racking up miles in the thunder and lightening, tree branches falling. Scary, not fun.

Most embarrassing run:  Saying hello with a big Cheshire Cat grin on my face to about 4 – 6 people I passed on my way only to find out I was running with a UNI-BOOB top.  The padding had fallen out of one side.  Oh well. Entertainment for all. 

Most UN-enjoyable run:  A semi-long run when a car aimed straight for me.  I was forced to hug a telephone pole as I watched the MORON drive casually away from me and down the street. Most likely pleased with his/her self for almost offing a runner. 

What’s your most memorable aerobic workout, running or otherwise? good? bad? scary? embarrassing?….please tell.

Using healthy grains to make a rewarding weeknight meal.  This is a Greek style dish because it uses healthy, fresh ingredients often found in a Mediterranean styled recipes.

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I use Sambuca to lightly flavor the tuna.  Don’t let the Sambuca scare you. This is not a potent dish (although it could be with a small nip or two on the side Winking smile ). You have to use fresh tuna. It’s a must for this dish to be at it’s best. You also should use good quality millet, such as Bob’s Red Mill.

This dish will serve 4 – 6 and takes about 1 hour from the start of preparation. The base recipe was taken from "Ancient Grains for Modern Meals" by Maria Speck.

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The Millet:

  • 1 1/4 cups water
  • 3/4 cups millet
  • 1 bay leaf
  • Pinch of sea salt

Bring all the above to a boil in a large saucepan. Decrease the heat to simmer, cover and cook for 15 minutes. Remove from heat and allow to rest, covered, for 10 minutes. Uncover and remove bayleaf.

The Casserole:

  • 1 TBS olive oil
  • 4 green onions, chopped
  • 1 tsp minced garlic
  • 1 large green bell pepper, seeded and chopped
  • 1/4 tsp sea salt
  • 2 TBS tomato paste
  • 28 oz can plum tomatoes, crushed in a bowl *keep juices.
  • 1/4 tsp fresh ground black pepper
  • *I added fresh herbs: chopped rosemary, chopped thyme, chopped tarragon. About a teaspoon of each.
  • 1/3 cup chopped black or green olives
  • 4 oz crumbled Feta cheese

Heat the oil in a large Dutch oven or heavy bottomed pan over medium heat. Add the green onion, garlic, green pepper and salt. Cook for 5 minutes.

Add the tomato paste and cook 1 more minute.

Add the crushed tomatoes with all the juices and pepper. Bring to a boil over medium high heat. Decrease heat to simmer but keep a light boil for about 3 minutes.

Add herbs, if using.

Stir in the cooked millet and add the olives. Sneak a spoonful to see if you need to add more salt or pepper.

Remove pot from the heat and top with the feta cheese. Cover while you cook the tuna.


  • 1 lb tuna steaks – fresh!
  • sea salt
  • pepper
  • lemon juice
  • 2 TBS canola oil
  • 2 TBS Sambuca Dark Liquor (or light if you don’t have the dark)

Place the tuna in a dish and sprinkle with salt and pepper and a little lemon juice on both sides. Dab with clean paper towel to remove excess liquid from tuna. Do this on both sides of tuna. Now cover with the 2 TBS Sambuca and allow to sit while the pan heat.

Add the oil to a pan which you use over very high heat. Dab up excess oil. When very hot, add the tuna and cook 2 1/2 minutes per side, depending on how thick the tuna is.

Cut into 1 inch pieces and place on top of millet casserole.

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Ancient great grains. Can you name a few?

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