Sesame-Crusted Tuna Steak Bowl

1. 1 Tuna steakpack 300 g ≈ $9.00Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 170 g
2. 2 Sesame seeds 10 g
3. 3 Brown ricepack 500 g ≈ $2.50 70 g
4. 4 Red cabbagepack 1 kg ≈ $2.00 90 g
5. 5 Mangopack 1 pcs ≈ $1.50 0.3 pcs
6. 6 Soy sauce 18 ml
7. 7 Lime≈ $5.00 per kg 25 g
8. 8 Olive oil 8 ml
9. 9 Salt 1 g
10. 10 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. 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.

2. Pat the tuna¹ dry, season with salt and pepper, and coat in sesame seeds on all sides.

3. 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.

4. Thinly shred the red⁴ cabbage and dice the mango⁵.

5. Mix the soy sauce with the lime⁷ juice.

6. Spoon the rice into a bowl as the base. Arrange the tuna¹, cabbage, and mango⁵ in sections on top.

7. Drizzle with the soy-lime⁷ sauce and serve immediately.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.