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Seared Tuna Tataki Quinoa Bowl
EatingWell Test Kitchen
“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.”
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
1Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.
2Bring 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.
3Meanwhile, 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.
4Add 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.