MAIN DISH

CONSERVED TUNA

• 1 pound fresh tuna (albacore or yellowfin), cut 1 inches to 2 inches thick

• 1 teaspoon salt

•  ½ teaspoon crushed red pepper flakes

• 2 tablespoons sliced garlic

• Freshly ground pepper

• 1 bay leaf

• 1 piece lemon peel (about ¾-inch by 2 inches)

• 1 cup olive oil, plus more if necessary

Trim and discard any skin, bones or dark blood spots from tuna. Cut the tuna into large cubes (at least 1 inch) and place in a 1-quart saucepan. Add salt, red pepper flakes, garlic and a pinch of black pepper and stir gently to distribute seasonings. Arrange tuna snugly in the pan so you won't need to use much additional oil. Add bay leaf and lemon peel and pour over enough olive oil to barely cover the fish. It will be about 1 cup, though you may need a little more for topping off.

Place the saucepan over very low heat and cook until the tuna just begins to flake, about 15 minutes. The oil may get hot enough that a few bubbles rise from the bottom, but it should not simmer. The top temperature shouldn't exceed 160 degrees.

Cool the tuna to warm room temperature in the oil before transferring to a container for storage in the refrigerator. If you're going to use the tuna the same day, refrigeration is not necessary. The tuna will keep, tightly sealed and refrigerated, for at least a week, but not more than 10 days. Warm to room temperature before using. Serves about 1 pound, or 2 cups, flaked.

Per ¼-cup serving: 125 calories (50 percent from fat) 7 g fat (1 g saturated), 26 mg cholesterol, 13 g protein, 1 g carbohydrate, 0 fiber, 312 mg sodium.

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