Here's a cool meal for a hot summer evening. The wonderful flavor and texture of fresh tuna tops a refreshing salad of lettuce, sugar snap peas, corn and grape tomatoes.

Searing tuna and leaving the inside uncooked keeps it moist and soft. The fish finishes cooking in its own heat. It has a crisp crust and remains red inside.

The timing is for fish 1 inch thick. If yours is thicker, add an extra minute to the sitting time. If you prefer the tuna well done, add 2 minutes.

Look for yellowfin tuna (ahi), considered an environmentally friendly fish.

This meal contains 594 calories per serving with 26 percent of calories from fat.

• Fred Tasker's wine suggestion: Tuna is one of those red-wine-with-fish dishes. I'd pour a fruity pinot noir.

HELPFUL HINTS

• Sesame seeds can be found in the spice section of the supermarket. Store the jar in the refrigerator.

• Look for sugar snap peas that have already been trimmed.

COUNTDOWN

• Heat oven for bread.

• Prepare dressing and salad vegetables.

• Prepare tuna.

SHOPPING LIST

To buy: ¾ pound fresh tuna steak, 1 small container sesame seeds, 1 jar white horseradish, 1 small baguette, 1 package frozen corn, ½ pound sugar snap peas, 1 package grape or cherry tomatoes, 8 ounces baby greens or mesclun.

Staples: Reduced-fat vinaigrette, olive oil, salt, black peppercorns.

Linda Gassenheimer's latest book is The Portion Plan: How to Eat the Foods You Love and Still Lose Weight. Her website is dinnerinminutes.com.

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