Sesame-Crusted Tuna Steak Bowl
A bowl with brown rice, quick-seared sesame-crusted tuna, red cabbage, and mango. A soy sauce and lime dressing brings out the flavor of the fish.
- Time
- 40 min
- Serving
- 703 kcal
- Ingredients
- ≈ $6.28
- Protein
- 58 g
Ingredients
- 1 Tuna steakpack 300 g ≈ $9.00Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 170 g
- 2 Sesame seeds 10 g
- 3 Brown ricepack 500 g ≈ $2.50 70 g
- 4 Red cabbagepack 1 kg ≈ $2.00 90 g
- 5 Mangopack 1 pcs ≈ $1.50 0.3 pcs
- 6 Soy sauce 18 ml
- 7 Lime≈ $5.00 per kg 25 g
- 8 Olive oil 8 ml
- 9 Salt 1 g
- 10 Ground black pepper 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Rinse the brown3 rice, cover with 180 ml water, season with salt, and cook for 30–35 minutes until tender. Drain off any excess water if needed.
Pat the tuna1 dry, season with salt and pepper, and coat in sesame seeds on all sides.
Heat the oil in a skillet. Sear the tuna1 for 1–2 minutes on each side, until the edges are set and the center stays pink; cook for 3 minutes per side if you do not like a pink center. Let rest for 3 minutes and slice.
Mix the soy sauce with the lime7 juice.
Spoon the rice into a bowl as the base. Arrange the tuna1, cabbage, and mango5 in sections on top.
Drizzle with the soy-lime7 sauce and serve immediately.
Tips
- Why it works
- Sear the tuna for 1–2 minutes per side so the middle stays pink. That way the fish doesn't dry out and stays tender. For fully cooked tuna, increase the time to 3 minutes per side, but the texture will be firmer.
- Substitutions
- Instead of red cabbage, use 90 g of white cabbage, but shred it thinner and marinate it in 1 tsp of vinegar for 10 minutes. Replace the mango with 100 g of diced kiwi, but make the sauce more sour by adding another 5 ml of lime juice.
- Common mistakes
- The tuna can stay raw inside if you don't wait for the middle to turn pink. Check by cutting a slice: if it's gray, cook for one more minute.
- Storing and reheating
- Keep in the fridge for no more than 2 days. Reheat in the microwave for 1–1.5 minutes, covering the plate, but it's better to eat the tuna right away, as it loses flavor.
- Serve with
- Serve with cold green tea or a light white wine, for example Sauvignon Blanc. For lunch, add 1 boiled egg to the bowl for protein.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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