Albacore Tuna Tataki Recipes

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SEARED TUNA TATAKI QUINOA BOWL



Seared Tuna Tataki Quinoa Bowl image

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.

Provided by gailanng

Categories     One Dish Meal

Time 45m

Yield 4 serving(s)

Number Of Ingredients 14

1 cup thinly sliced red onion
1/4 cup reduced sodium soy sauce
3 tablespoons lime juice
2 tablespoons mirin
1 tablespoon finely grated ginger
2 cups water
1 cup quinoa (rinsed well and can be pre-toasted)
1 lb fresh ahi tuna
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
3 tablespoons canola oil, divided (or other vegetable oil)
1 1/3 cups matchstick-cut carrots
1 1/3 cups matchstick-cut seeded cucumbers
4 sheets toasted nori, snipped into 1/2-inch squares

Steps:

  • 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 (rinsed) 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.

Nutrition Facts : Calories 470.8, Fat 18.9, SaturatedFat 2.6, Cholesterol 43.1, Sodium 804.8, Carbohydrate 40.1, Fiber 5.4, Sugar 4.9, Protein 34.5

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