Name: Seared tuna with ginger broccoli
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz yellowfin tuna steak, patted dry; 1/4 cup jasmine rice; 1/2 cup water; 5 oz broccoli, cut into florets; 1 tbsp tamari; 1 tbsp fresh ginger, grated; 1 clove garlic, minced; 3/4 tsp sesame oil; 1/4 tsp salt

Nutrition

Per serving

472 calories

Protein: 57g; 49% of calories
Carbs: 48g; 41% of calories
Fat: 5g; 9% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 10 min

Combine the rice, water, and salt in a small saucepan. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes.
While the rice simmers, place the broccoli in a skillet with a splash of water over medium heat. Cover and steam for 5 to 6 minutes until tender but still bright green. Remove the broccoli and wipe the skillet dry.
Whisk the tamari, ginger, and garlic in a small bowl. Heat the sesame oil in the skillet over medium-high heat. Place the tuna in the pan and sear for 2 minutes. Flip the tuna, pour the tamari mixture over it, and cook for 2 minutes more until the sauce is slightly thickened. Done when opaque on the outside and firm, 145°F.

Nutrition

Ingredients

Instructions

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