Name: Pan-Seared Well-Done Tuna with Garlicky Spinach and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz tuna steak; 0.5 cup cooked brown rice; 2 cup fresh baby spinach; 1 tbsp extra virgin olive oil; 2 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 tsp lemon juice

Pan-Seared Well-Done Tuna with Garlicky Spinach and Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Well-Done Tuna with Garlicky Spinach and Brown Rice

Meaty tuna steak seared until fully cooked and served over nutty brown rice with a side of vibrant, garlicky sautéed spinach.

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NUTRITION

Protein

49.7g

Fat

22.7g

Carbs

31.2g

SERVINGS

1 serving

INGREDIENTS

7 oz tuna steak

0.5 cup cooked brown rice

2 cup fresh baby spinach

1 tbsp extra virgin olive oil

2 clove garlic

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp lemon juice

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PREPARATION

1
Pat the tuna steak dry with a paper towel and season both sides with half of the sea salt and black pepper.
2
Heat 0.5 tbsp of olive oil in a non-stick skillet over medium-high heat.
3
Place the tuna in the skillet and sear for 4 to 5 minutes per side until the center is opaque and the fish is fully cooked through.
4
Remove the tuna from the pan and let it rest on a plate.
5
In the same skillet, add the remaining 0.5 tbsp of olive oil and the minced garlic, sautéing for 30 seconds until fragrant.
6
Add the baby spinach to the skillet and cook until just wilted, about 1 to 2 minutes, then season with the remaining salt, pepper, and lemon juice.
7
Serve the warm tuna steak alongside the nutty brown rice and the garlicky spinach.