Seared Tuna Tataki Quinoa Bowl

Seared Tuna Tataki Quinoa Bowl

4 Reviews
From: EatingWell Magazine, March/April 2014

In this healthy tuna and quinoa recipe, tuna steaks are flash-cooked, sliced, then tossed in a quick, gingery marinade. The tuna, vegetables and seaweed get dressed with some of the flavor-packed tataki marinade and served over protein-rich quinoa.

Ingredients 4 servings

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  • 1 cup thinly sliced red onion
  • ¼ cup reduced-sodium soy sauce
  • 3 tablespoons lime juice
  • 2 tablespoons mirin (see Tips)
  • 1 tablespoon finely grated ginger
  • 2 cups water
  • 1 cup quinoa
  • 1 pound ahi (yellowfin) tuna (see Tips)
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 3 tablespoons canola oil, divided
  • 1⅓ cups matchstick-cut carrots
  • 1⅓ cups matchstick-cut seeded cucumber
  • 4 sheets toasted nori, snipped into ½-inch squares

Preparation

  • Active

  • Ready In

  1. Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.
  2. Bring water to a boil in a medium saucepan. Stir in quinoa. Reduce heat to a simmer, cover and cook until the grains are tender and reveal their spiraled germ, about 15 minutes. Remove from heat, uncover and fluff.
  3. Meanwhile, season tuna on both sides with salt and pepper. Heat 1 tablespoon oil 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.
  4. Add the remaining 2 tablespoons oil to the marinade; stir 3 tablespoons of the mixture into the quinoa. Divide the quinoa among 4 shallow bowls and top with equal portions of the tuna, reserved onions, carrot, cucumber and nori. Drizzle with the remaining marinade and serve immediately.
  • Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. It will keep for several months in the refrigerator. An equal portion of sherry or white wine with a pinch of sugar can be used as a substitute.
  • 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.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Per serving: 431 calories; 14 g fat(1 g sat); 5 g fiber; 39 g carbohydrates; 36 g protein; 97 mcg folate; 44 mg cholesterol; 8 g sugars; 0 g added sugars; 4,649 IU vitamin A; 9 mg vitamin C; 56 mg calcium; 3 mg iron; 757 mg sodium; 974 mg potassium
  • Nutrition Bonus: Vitamin A (93% daily value), Folate (24% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1½ vegetable, 4 lean meat, 2 fat

Reviews 4

May 11, 2014
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By: diane.karnbach
Sounds good! Just a caution...this was under healthy gluten free but there is gluten in soy sauce. Pros: Looks good Cons: Warning
May 04, 2014
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By: loveflyny
perfect, clean meal the recipe is easy and the meal is delicious. Exactly what you'd expect looking at the ingredients. I did make one alteration to the recipe... I had some left over leeks from a previous meal so I used them along side the red onions. The marinated red onion/leek mixture was perfect, especially with the quinoa. Pros: savory Cons: none
April 23, 2014
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By: LaurindaO
Simply perfect! I accidentally used lemon instead of lime juice, and subbed sherry for the mirim (plus upped the carrots and cucumber and skipped the added salt). Somehow, all those raw vegetables and nearly-raw fish came together into something amazing. Get out the chopsticks and dig in! Pros: Easy, healthy, beautiful
March 04, 2014
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By: lauren.a.rivera
DELICIOUS and filling My DH and I absolutely loved this dinner! It was surprisingly filling and the marinade was so flavorful. I think it took us about 30 minutes to make in all. Even the hubby said to put a star next to this meal so we can make it again! One of my new fave recipes (if only fresh tuna wasn't so expensive). Pros: Definitely a repeat dinner!
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