Sesame-Crusted Tuna Rice Bowls Recipe

 

Sesame-Crusted Tuna Rice Bowls Recipe

The Sesame-Crusted Tuna Rice Bowls Recipe is a tasty and healthy dish that mixes the richness of tuna with the crunch of sesame seeds and the comfort of rice. This recipe is great for a quick dinner or lunch. It's also a wonderful way to highlight the flavors and textures of sushi-grade tuna. The sesame-crusted tuna is seared just right and served over a bed of fluffy rice, making it a satisfying meal.

Why You'll Love This 

You’ll enjoy this Sesame-Crusted Tuna Rice Bowls Recipe because it offers a wonderful mix of flavors and textures. The sesame seeds provide a crunchy and nutty taste to the tuna, while the rice serves as a comforting base. The tuna is seared perfectly, resulting in a tender and juicy inside with a crispy outside. Plus, it’s very easy to make and you can customize it with your favorite toppings and sauces.

 

Preparation Time: 15 minutes

Cooking Time: 10-12 minutes

Total Time: 25-27 minutes

Servings: 2

Difficulty Level: Easy

Ingredients 

·       2 tuna steaks (6 oz each) 

·       1/2 cup of sesame seeds 

·       2 tbsp soy sauce 

·       2 tbsp olive oil 

·       1 cup of cooked white or brown rice 

·       1 avocado, sliced. 

·       1 cup mixed greens 

·       Sesame oil and soy sauce for serving (optional) 

Tools 

·       Cutting board 

·       Knife 

·       Measuring cups and spoons 

·       Skillet 

How to Cook 

Step 1: Prepare the Tuna 

1. Coat the tuna steaks with sesame seeds, pressing gently to make them stick.

Step 2: Cook the Tuna 

1. Heat olive oil in a skillet over medium-high heat. 

2. Add the tuna steaks and sear for 2-3 minutes per side or until cooked to your liking.

Step 3: Assemble the Bowls 

1. Divide the cooked rice between two bowls. 

2. Top the rice with sliced avocado, mixed greens, and seared tuna. 

3. Drizzle with sesame oil and soy sauce if you're using it.

Macronutrient Breakdown (per serving) 

v  Calories: 400 

v  Protein: 35g 

v  Fat: 20g 

v  Carbohydrates: 30g 

Tips and Variations 

·       Use sushi-grade tuna for the best taste and texture. 

·       Add other toppings, such as pickled ginger or wasabi, to the bowls. 

·       Experiment with different types of rice, like jasmine or basmati, for another flavor. 

·       Serve with a side of edamame or miso soup for a heartier meal. 

 

FAQs 

1. Can I use canned tuna?

No, fresh tuna is best for this recipe. 

2. How do I store leftovers?

Keep them in an airtight container in the refrigerator for up to 2 days. 

3. Can I make this recipe ahead of time?

Yes, you can prepare the tuna and rice ahead of time and assemble the bowls when you're ready. 

4. What can I serve with this dish?

Edamame or miso soup are great side dishes. 

5. Can I use several types of seeds?

Yes, try poppy seeds or pumpkin seeds for a different taste. 

6. Is this recipe gluten-free?

Yes, it is gluten-free.