Tag Archives: Tuna

October 9, 2012 · 2:00 am

Seared Tuna Sushi Bowl


This is a super healthy, easy peasy meal that comes together in 20 minutes and will satisfy your sushi craving without all those fancy sushi kits and chopsticks. Try and avoid purchasing bluefin tuna! It’s overfished and is considered endangered.

On the menu:
Seared tuna sushi bowls
Serves 2

3/4 cup sushi rice, rinsed
1 Tbsp vegetable oil
2/3 pound sushi grade tuna
1/2 cucumber, seeded and chopped
1 avocado, cubed
3 scallions, sliced
1 small sheet nori, thinly sliced
1 tsp sesame seeds
2 tsp soy sauce

Put the rice in a saucepan with 1 cup of water and a generous pinch of salt. Bring to a boil, then reduce heat to a simmer and cover. Cook until the rice is tender and all of the liquid is absorbed, about 10 – 15 minutes.

While the rice cooks, put a large non-stick skillet over medium-high heat. Rub the tuna all over with the oil and sprinkle with salt. When the pan is very hot, add the tuna and sear on each side (including the edges) for around 3 minutes per side. The fish will be raw in the middle. Transfer meat to a cutting board and let it rest for at least 4 minutes before thinly slicing.

Once the rice is cooked, divide it between 2 bowls and top with tuna. Sprinkle with cucumber, avocado, scallions, and nori. Add soy sauce and sesame seeds and serve.

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August 1, 2012 · 2:30 am

Sesame Crusted Tuna

This meal is my idea of a pleasant surprise, meaning I had set aside an hour to cook dinner on Sunday and SURPRISE it took me 15 minutes. Also in my list of pleasant surprises: finding out my new sky-high heels are actually comfortable, and realizing I did not, in fact, drink all the wine in the house when I’m dying for a glass at 11am 5pm on a Saturday.

On the menu:
Sesame crusted tuna over arugula with ginger soy dressing
Serves 2

2 tuna steaks (around 1/2 pound each)
4 Tbsp sesame seeds
1/4 tsp salt
2 Tbsp olive oil
1 bunch of arugula (this is the bed if greens for your tuna so use as much as you like)

Dressing:
1 clove garlic, minced
1/4 tsp powdered ginger (or 1/4 tsp fresh ginger root, minced)
2 Tbsp olive oil
1 1/2 Tbsp rice vinegar
1 1/2 Tbsp low-sodium soy sauce
1 1/2 Tbsp honey
2 Tbsp water

With a paper towel, pat tuna steaks dry of any residual moisture. In a flat, shallow dish, pour sesame seeds in an even layer. Add salt and combine. Dredge tuna steaks in the sesame seeds so the steaks are coated on both broad sides AND the edges. In a medium sized skillet, heat the olive oil over medium heat. Sear each steak for around 60 seconds on each side, including the edges (use tongs for this part). Remove from heat and let sit for 1 to 2 minutes before serving (yes, the inside will be raw and no, you won’t get sick from it).

Whisk all ingredients for dressing in a small bowl. Heat in microwave for 1 minute so the honey melts a bit. Whisk again. Plate arugula over 2 plates, pour half the dressing over the greens, plate the tuna on top of the greens, and then top with remaining dressing.

NOTE: This recipe takes about 15 minutes from start to finish, a tiny bit longer if you’re slow in mincing the ingredients for the dressing. The clean up is minimal, the presentation is impressive, and the leftovers (should you have any…) are divine. Eat it cold so you’re not the smelly office girl.

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June 2, 2010 · 2:48 am

A Fish of a Different Color

Lately I’ve been feeling a little… chunky. Not like sophomore year of college where I literally had to buy a new pair of pants whilst working at the mall because the pair I was wearing was cutting off my circulation, but… chunky. It’s bathing suit season, you know? Time to lay off the extra mayo and pancake appetizers at brunch. Forget I just indulged in all-you-can-eat gnocchi. It never happened.

It is in the spirit of lighter options that I experimented with tuna and planned a weekday lunch for myself that won’t lead to high cholesterol at the young age of twenty-COUGH.

On the menu:
Mediterranean tuna salad
Serves 2

1 can of albacore tuna in water (or 1/2 cup tuna steak, roughly chopped)
2 cups whole wheat pasta, cooked according to directions on box (I used elbow macaroni, but you can use any little chunky pasta)
1 Tbsp olive oil
1/4 cup red pepper, chopped
1/4 cup cherry tomatoes, chopped
1/4 cup fresh mozzarella, chopped into 1/4 inch cubes
2 Tbsp freshly grated parmesan cheese
2 tsp fresh lemon zest
Salt and pepper to taste

PAY CLOSE ATTENTION TO THESE DIRECTIONS THEY ARE VERY VERY COMPLICATED: Toss pasta with olive oil. Add tuna. Add fruit. Add cheese. Add zest. Add salt and pepper. Toss. Eat. Feel healthy. Be happy.

I like this in a bowl with a fork, but you could easily put this on some toasted Italian bread, or melted between two pieces of flat bread with the chunks of mozzarella binding it together. But, as I mentioned, I’m trying to fit into last year’s summer wardrobe and extraneous bread ain’t gonna help me there.

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