Seared Sesame-Tuna Bowls

Seared Sesame-Tuna Bowls

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From: Diabetic Living Magazine, Spring 2019

This tuna bowl is quite an easy recipe you'll want to make again and again. Black sesame seeds make this dish look dramatic because they provide contrast against the fish, but if you can't find toasted black sesame seeds, you can use toasted white sesame seeds. The flavor will be the same.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons toasted black or white sesame seeds
  • 4 teaspoons canola oil, divided
  • 4 ahi tuna fillets (5 oz. each)
  • ¼ cup tahini
  • 3 tablespoons rice vinegar
  • 3 tablespoons low-sodium soy sauce
  • 1½ teaspoons grated fresh ginger
  • 1 teaspoon toasted sesame oil
  • ½ teaspoon grated fresh garlic
  • 2 cups cooked brown rice
  • 2 cups halved and thinly sliced English cucumber
  • 1 cup cooked shelled edamame
  • ½ cup chopped fresh cilantro
  • ½ cup thinly sliced scallions
  • ¼ cup pickled ginger
  • 4 lime wedges (optional)
  • 1 teaspoon furikake (see Tip) (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F.
  2. Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140°F, 4 to 6 minutes.
  3. Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.
  4. Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.
  5. Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.
  • Tip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.

Nutrition information

  • Serving size: 4 oz. tuna, ½ cup rice, ¾ cup vegetables, and 3 Tbsp. sauce
  • Per serving: 534 calories; 19 g fat(2 g sat); 7 g fiber; 42 g carbohydrates; 47 g protein; 134 mcg folate; 55 mg cholesterol; 4 g sugars; 0 g added sugars; 635 IU vitamin A; 8 mg vitamin C; 92 mg calcium; 4 mg iron; 632 mg sodium; 1,101 mg potassium
  • Nutrition Bonus: Folate (34% daily value), Iron (22% dv)
  • Carbohydrate Servings: 3

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