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Seared Tuna Tataki Quinoa Bowl
Rating: 4.25 stars
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.
total:
45 mins
Servings:
4
Seared Tuna Tataki Quinoa Bowl

Ingredients

Directions

  • Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.

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  • 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

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.

Tips

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.

Tips

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 Facts

Per Serving:
431 calories; protein 35.5g; carbohydrates 38.8g; dietary fiber 4.6g; sugars 7.7g; fat 13.8g; saturated fat 1.3g; cholesterol 44.2mg; vitamin a iu 4648.6IU; vitamin c 8.8mg; folate 97.3mcg; calcium 56mg; iron 3.5mg; magnesium 142.3mg; potassium 973.6mg; sodium 756.8mg; thiamin 0.3mg.
Exchanges:

2 starch, 1 1/2 vegetable, 4 lean meat, 2 fat
© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 01/23/2021
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© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 01/23/2021