Seared Tuna Bowls
Tips to get you started:
I use Mae Ploy brand sweet chili sauce.
I get organic edamame from Costco, it comes frozen and is easily microwaved to save time.
If using a regular cucumber, I recommend removing the peel and seeds. If using an English cucumber the peel and seeds don't need to be removed as they are much more tender/smaller and easier to chew and digest.
Prep time: 20-30 minutes
Cooking time: 30-40 minutes
Serves: 4
Ingredients:
For the marinade/dressing:
2 Tablespoon fresh lime juice
1/4 Cup tamari or soy sauce
1 Tablespoon mirin
1 Teaspoon pure sesame oil
2-3 Cloves garlic, pressed
1/2 Tablespoon fresh ginger grated
2 Tablespoon sweet chili sauce
1/2 Tablespoon local honey
1/4 Cup water
Black pepper, to taste
Toppings:
1/4 Sheet Sushi Nori, sliced thinly
1/3 Cup green onion, sliced thinly
1/4 Cup toasted sesame seeds
1/2 Cup shelled Edamame
1 Cup cucumber, peeled and sliced
1/2 Cup carrots cut to matchstick size
Protein:
4x 4 oz Tuna steaks
Salt and pepper to taste
Pan spray
Grain:
1 Cup cooked rice of your choice
Part one: Combine all dressing/marinade ingredients in a medium sized bowl and mix well, allow this to sit for about 15 minutes before serving to allow the flavors to combine.
Part two: Using a paper towel, pat tuna steaks dry and season lightly with salt and pepper.
Part three: In a medium sized frying pan, heat pan spray over high heat until hot but not smoking. While using caution to avoid any popping oil, sear the tuna steaks for 2-3 minutes per side. This will yield a medium cook for the fish, the sides will have opaque meat for about 1/4 inch and a cool red center.
Serving suggestion: In a bowl, layer rice, tuna and your toppings, and dress lightly with the marinade/dressing. Reserve any leftover dressing, as long as it hasn't touched any raw ingredients, for another use and refrigerate immediately.
Tiny chefs in the house? They can help:
Shell the edamame
Measure ingredients
Stir the sauce
Nutrition information: Calculations include the total for the marinade, which I expect will yield extra for another use. The nutrition is calculated including cooked black rice as well as the toppings and tuna.
Total Calories: 382
Total Fat: 10 g
Cholesterol: 44 mg
Sodium: 1120 mg
Total Carbohydrates: 36 g
Sugars: 10 g
Protein: 38 g
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice.
*If you choose a medium cook on the fish, please be aware that there are risks to consuming raw or undercooked fish and you assume that risk. More information can be found here: https://www.fda.gov/food/resourcesforyou/consumers/ucm077331.htm
