Tired of the same old dinner routine? Craving something delicious, healthy, and surprisingly easy to make? Then look no further! This seared tuna bowl recipe is your answer. It's a vibrant explosion of flavors and textures, packed with nutritious ingredients, and ready in under 20 minutes. Perfect for a quick weeknight dinner or a satisfying light lunch, this recipe is a guaranteed crowd-pleaser. Get ready to elevate your weeknight meal game!
Ingredients:
This recipe serves 2. Feel free to double or halve depending on your needs.
- For the Tuna:
- 2 (6-ounce) sushi-grade tuna steaks
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- For the Bowl:
- 1 cup sushi rice, cooked according to package directions
- 1 avocado, diced
- ½ cup edamame, shelled
- ½ cup shredded carrots
- ¼ cup chopped cucumber
- ¼ cup chopped red onion
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame seeds
- Optional: sriracha or other hot sauce to taste
Instructions:
Let's get cooking! This recipe is surprisingly straightforward, even for beginner cooks.
1. Prepare the Tuna: Pat the tuna steaks dry with paper towels. This is crucial for achieving a beautiful sear. In a small bowl, whisk together olive oil, sesame oil, salt, and pepper. Brush the mixture evenly over both sides of the tuna steaks.
2. Sear the Tuna: Heat a large skillet over medium-high heat. Once hot, add the tuna steaks and sear for 2-3 minutes per side for medium-rare, or longer for your desired doneness. Remember, tuna cooks quickly! Remove from heat and let rest for a few minutes before slicing.
3. Assemble the Bowls: Divide the cooked sushi rice between two bowls. Top with the diced avocado, edamame, shredded carrots, cucumber, and red onion.
4. Make the Dressing: In a small bowl, whisk together the soy sauce and rice vinegar.
5. Slice and Serve: Slice the rested tuna steaks and arrange them on top of the rice and vegetables. Drizzle with the soy sauce-rice vinegar dressing, sprinkle with sesame seeds, and add sriracha if desired.
Cooking Tips for Perfect Seared Tuna:
- Sushi-grade tuna is essential: This ensures the tuna is safe to eat rare.
- Don't overcrowd the pan: Sear the tuna in batches if necessary to ensure even browning.
- Let the tuna rest: This allows the juices to redistribute, resulting in a more tender and flavorful steak.
- Adjust cooking time: Cooking time will vary depending on the thickness of your tuna steaks and your desired level of doneness.
Variations:
Feel free to customize your bowl! Some delicious additions include:
- Different vegetables: Try adding bell peppers, broccoli, or snap peas.
- Different protein: Substitute the tuna with grilled chicken or shrimp.
- Different grains: Quinoa or brown rice would also be delicious substitutes.
- Extra flavor: Add a squeeze of lime or lemon juice for extra brightness.
Nutritional Information (per serving, approximate):
This recipe offers a balanced and healthy meal. Nutritional information will vary slightly depending on specific ingredients used. Expect roughly:
- Calories: 500-600
- Protein: 30-40g
- Fat: 25-35g
- Carbohydrates: 40-50g
This seared tuna bowl recipe is a simple yet elegant meal that’s perfect for busy weeknights. Enjoy the delicious and healthy flavors! Let us know in the comments how your seared tuna bowls turned out!