Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

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

Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

Enjoy a vibrant plate of pan-seared tuna complemented by crispy roasted asparagus and fluffy brown rice. The tuna is seared to perfection with a hint of garlic and lemon, while the asparagus gets a delightful crisp from a light drizzle of olive oil and a sprinkle of salt. This dish is both balanced and satisfying, offering a refreshing mix of textures and flavors.

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NUTRITION

348kcal
Protein
32.3g
Fat
6.9g
Carbs
37.5g

SERVINGS

1 serving

INGREDIENTS

4 oz Tuna Steak

0.75 cup cooked Brown Rice

6 spears Asparagus

1 tsp Olive Oil

1 Lemon wedge

1 clove Garlic

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PREPARATION

  • 1

    Pat the tuna steak dry, season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tuna steak and sear for about 2 minutes on each side for a medium-rare finish. Remove and set aside.

  • 3

    Preheat your oven to 425°F. Toss the asparagus spears with olive oil, minced garlic, a pinch of salt, and pepper. Spread them on a baking sheet in a single layer.

  • 4

    Roast the asparagus in the oven for about 10-12 minutes until they are tender and slightly crispy.

  • 5

    While asparagus roasts, prepare the brown rice if not already done. Warm it gently if needed.

  • 6

    Plate the dish by placing a serving of brown rice, topping with the tuna steak, and arranging the roasted asparagus on the side. Squeeze a fresh lemon wedge over the tuna for added brightness before serving.

Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

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

Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tuna with Crispy Roasted Asparagus and Brown Rice

Enjoy a vibrant plate of pan-seared tuna complemented by crispy roasted asparagus and fluffy brown rice. The tuna is seared to perfection with a hint of garlic and lemon, while the asparagus gets a delightful crisp from a light drizzle of olive oil and a sprinkle of salt. This dish is both balanced and satisfying, offering a refreshing mix of textures and flavors.

NUTRITION

348kcal
Protein
32.3g
Fat
6.9g
Carbs
37.5g

SERVINGS

1 serving

INGREDIENTS

4 oz Tuna Steak

0.75 cup cooked Brown Rice

6 spears Asparagus

1 tsp Olive Oil

1 Lemon wedge

1 clove Garlic

PREPARATION

  • 1

    Pat the tuna steak dry, season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tuna steak and sear for about 2 minutes on each side for a medium-rare finish. Remove and set aside.

  • 3

    Preheat your oven to 425°F. Toss the asparagus spears with olive oil, minced garlic, a pinch of salt, and pepper. Spread them on a baking sheet in a single layer.

  • 4

    Roast the asparagus in the oven for about 10-12 minutes until they are tender and slightly crispy.

  • 5

    While asparagus roasts, prepare the brown rice if not already done. Warm it gently if needed.

  • 6

    Plate the dish by placing a serving of brown rice, topping with the tuna steak, and arranging the roasted asparagus on the side. Squeeze a fresh lemon wedge over the tuna for added brightness before serving.