Seared Sesame-Tuna Bowls

• porcje: 4 servings
• całkowity czas: 25 minutes

Składniki

2 tablespoons toasted black or white sesame seeds

4 teaspoons canola oil, divided

4 ahi tuna fillets (5 oz. each)

4 tablespoons tahini

3 tablespoons rice vinegar

3 tablespoons low-sodium soy sauce

1 ½ 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

4 lime wedges

1 teaspoon furikake (see Tip)

Wskazówki

Preheat oven to 375 degrees F.

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 degrees F, 4 to 6 minutes.

Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.

Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.

Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.

Wartości Odżywcze

• Wielkość Porcji: 4oz ahi, 1/4 c rice, 3/4
• Kalorie: 534 kcal
• Tłuszcz Całkowity: 19 g
• Tłuszcz Nasycony: 2 g
• Tłuszcz Nienasycony: 0 g
• Cholesterol: 55 mg
• Sód: 632 mg
• Węglowodany Całkowite: 42 g
• Błonnik Pokarmowy: 7 g
• Cukry Całkowite: 4 g
• Białko: 47 g