Seared Tuna Tataki Quinoa Bowl
From EatingWell: 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.
- 1 cup thinly sliced red onion
- 1/4 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)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons canola oil, divided
- 1 1/3 cups matchstick-cut carrots
- 1 1/3 cups matchstick-cut seeded cucumber
- 4 sheets toasted nori, snipped into 1/2-inch squares
- Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.
- 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.
- 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 1/2-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.
- 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.
Tips & Notes
- 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.
Per serving: 431 calories; 14 g fat (1 g sat, 7 g mono); 44 mg cholesterol; 39 g carbohydrates; 0 g added sugars; 8 g total sugars; 36 g protein; 5 g fiber; 757 mg sodium; 974 mg potassium.
Nutrition Bonus: Vitamin A (93% daily value), Vitamin B12 (39% dv), Magnesium (36% dv), Potassium (28% dv), Folate (25% dv), Iron (19% dv), Vitamin C (15% dv)
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 2 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- March/April 2014