Recipe of the Week: Seared Tuna Quinoa Bowl

This bowl was inspired by Danielle’s recent trip to Japan, where a few key ingredients can create a subtle yet deeply interesting dish with minimal calories. We’ve made a few adjustments to make it even healthier, and feel free to add any other veggies of your choice to your bowl. Pro tip: When choosing ahi (yellow­fin) tuna look for U.S. caught fish (from the Atlantic or the Pacific)—it’s most likely to be sustainably fished. For more information about choosing sustainable seafood, visit seafoodwatch.org.

Serves: 4

Ingredients:

Directions:

  1. Combine onion, soy sauce, lime juice, vinegar and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.
  2. Meanwhile, season tuna on both sides with salt and pepper. Spray nonstick cooking spray in a large skillet over high heat. Add tuna and sear for 1 minute on each side for medium-rare. Transfer to a cutting board and cut into ½-inch slices. Remove the onions from the marinade with a slotted spoon and reserve; transfer the sliced tuna to the marinade. Gently toss to coat and let sit 5 minutes. Use tongs to transfer the tuna back to the cutting board and cut into cubes.
  3. Divide quinoa into 4 bowls (½ cup each). Top with portions of tuna (about 3 oz cooked for each bowl), reserved onions, carrot, cucumber and nori. Drizzle with the remaining marinade and serve immediately.

Nutrition facts (per ½ cup quinoa, 3 oz tuna plus veggies and marinade): 274 calories, 4g fat, 6g fiber, 36g carbs, 22g protein

 

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