Seared Tuna Rice Bowl with Greens and Wasabi Dressing
Pan seared tuna with sticky rice, fresh green vegetables and a zingy wasabi dressing.
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Ingredients
- 2 fillets tuna
- 200 grams sticky rice
- 200 grams green vegetables e.g. edamame, sugar snap peas, kale
- 2 tablespoons olive oil
For the wasabi dressing
- 1 tablespoon wasabi paste
- 1 tablespoon soy sauce
- 2 teaspoons runny honey
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
Instructions
- Start by cooking your rice. Put a large pan of water on to boil, add the rice and cook for 10 minutes. Drain.
- To cook your vegetables, pan fry them in one of the tablespoons of olive oil for 5 minutes, stirring regularly.
- Season your tuna with salt and pepper. Heat the remaining olive oil in a frying pan and add the tuna. Cook over a medium heat for 1-3 minutes on each side, depending on how you like your tuna cooked.
- To make the dressing, mix all of the ingredients in a bowl until well combined.
- To serve, pile rice and vegetables into bowls, top with tuna and drizzle over as much wasabi dressing as you like.
Nutrition Facts
Seared Tuna Rice Bowl with Greens and Wasabi Dressing
Amount per Serving
Calories
583
% Daily Value*
Fat
18
g
28
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
11
g
Cholesterol
0.4
mg
0
%
Sodium
567
mg
25
%
Potassium
492
mg
14
%
Carbohydrates
94
g
31
%
Fiber
8
g
33
%
Sugar
7
g
8
%
Protein
11
g
22
%
Vitamin A
9993
IU
200
%
Vitamin C
97
mg
118
%
Calcium
277
mg
28
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
What to Serve with Tuna Rice Bowls
This dish is designed to be a complete meal, but if you want to add something extra you could serve it with:- miso soup
- a cucumber salad
- steamed dumplings
- seaweed salad
