Name: Seared tuna and quinoa bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 3.5 oz yellowfin tuna steak, patted dry; 1 tsp sesame seeds; 1/4 tsp salt; 1/4 cup quinoa; 1/2 cup water; 3 oz cucumber, sliced into half-moons; 1 1/2 tsp low sodium soy sauce; 1 1/2 tsp rice vinegar; 2 tsp fresh ginger, grated; 1/4 tsp honey; 3/4 tsp sesame oil

Nutrition

Per serving

349 calories

Protein: 33g; 38% of calories
Carbs: 36g; 42% of calories
Fat: 8g; 21% of calories

Instructions

Prep 15 min · Cook 10 min

In a small saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest covered for 5 minutes. Fluff with a fork.
In a small bowl, whisk together the soy sauce, rice vinegar, grated ginger, and honey until the honey is dissolved.
Season the tuna steak on all sides with salt, then press both flat sides into the sesame seeds to coat.
Heat the sesame oil in a 12-inch skillet over medium-high heat. When the oil is shimmering, add the tuna. Sear for 2 minutes, flip, and cook for 2 minutes more. Done when opaque on the outside and flakes easily, 145°F.
Place the fluffy quinoa in a bowl and top with the sliced cucumber. Slice the tuna steak into strips and lay them over the quinoa. Drizzle the ginger dressing over everything.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More lunch recipes