Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

This is an example of a meal that Solin would create to include in your personalized meal plan.

Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

YOUR SOLIN GENERATED RECIPE

Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

Enjoy a vibrant bowl featuring seared tuna encrusted in toasted sesame seeds atop a bed of nutty brown rice, mixed with crisp, fresh vegetables. This dish offers a delightful blend of textures—from the tender tuna with its aromatic, crunchy coating to the light bite of carrots and edamame—making it a perfect, nutritious option for a satisfying meal.

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NUTRITION

350kcal
Protein
33.9g
Fat
8.5g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tuna Fillet

1 tablespoon Whole Sesame Seeds

1/2 cup Cooked Brown Rice

1 medium Carrot

1/4 cup Shelled Edamame

1/4 cup Cucumber slices

1 tablespoon Low-Sodium Soy Sauce

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PREPARATION

  • 1

    Rinse the tuna fillet and pat dry. Season lightly with a pinch of salt and pepper if desired.

  • 2

    Spread the sesame seeds on a plate. Press both sides of the tuna fillet into the seeds to form an even crust.

  • 3

    Heat a non-stick skillet over medium-high heat. Add the tuna fillet and sear for about 1.5 to 2 minutes on each side for a rare center, or adjust the cooking time based on your preferred doneness.

  • 4

    While the tuna is cooking, prepare the bowl. Reheat or prepare 1/2 cup of cooked brown rice and place it as the base of your bowl.

  • 5

    Julienne or slice the carrot into thin matchsticks. Measure out the shelled edamame and slice the cucumber into rounds or half-moons.

  • 6

    Assemble the bowl by layering the brown rice, arranged carrot sticks, edamame, and cucumber slices. Drizzle a tablespoon of low-sodium soy sauce over the vegetables.

  • 7

    Once cooked, slice the tuna fillet into bite-size pieces and place on top of the bowl. Optionally, garnish with extra sesame seeds or a squeeze of lemon for brightness before serving.

Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

This is an example of a meal that Solin would create to include in your personalized meal plan.

Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

YOUR SOLIN GENERATED RECIPE

Sesame-Crusted Tuna Rice Bowl with Fresh Vegetables

Enjoy a vibrant bowl featuring seared tuna encrusted in toasted sesame seeds atop a bed of nutty brown rice, mixed with crisp, fresh vegetables. This dish offers a delightful blend of textures—from the tender tuna with its aromatic, crunchy coating to the light bite of carrots and edamame—making it a perfect, nutritious option for a satisfying meal.

NUTRITION

350kcal
Protein
33.9g
Fat
8.5g
Carbs
34.5g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tuna Fillet

1 tablespoon Whole Sesame Seeds

1/2 cup Cooked Brown Rice

1 medium Carrot

1/4 cup Shelled Edamame

1/4 cup Cucumber slices

1 tablespoon Low-Sodium Soy Sauce

PREPARATION

  • 1

    Rinse the tuna fillet and pat dry. Season lightly with a pinch of salt and pepper if desired.

  • 2

    Spread the sesame seeds on a plate. Press both sides of the tuna fillet into the seeds to form an even crust.

  • 3

    Heat a non-stick skillet over medium-high heat. Add the tuna fillet and sear for about 1.5 to 2 minutes on each side for a rare center, or adjust the cooking time based on your preferred doneness.

  • 4

    While the tuna is cooking, prepare the bowl. Reheat or prepare 1/2 cup of cooked brown rice and place it as the base of your bowl.

  • 5

    Julienne or slice the carrot into thin matchsticks. Measure out the shelled edamame and slice the cucumber into rounds or half-moons.

  • 6

    Assemble the bowl by layering the brown rice, arranged carrot sticks, edamame, and cucumber slices. Drizzle a tablespoon of low-sodium soy sauce over the vegetables.

  • 7

    Once cooked, slice the tuna fillet into bite-size pieces and place on top of the bowl. Optionally, garnish with extra sesame seeds or a squeeze of lemon for brightness before serving.