Seared Tuna Brown Rice Bowl

Preparation time

20 Minutes

Cooking time

30 Minutes

Serves

2

This healthy seared tuna brown rice bowl makes a delicious weeknight dinner. Learn how to cook it now!

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Coat tuna slabs in sesame, ground almonds and black pepper before searing them in a pan. Top them on brown rice and pair them with an onsen egg for a maximum burst of flavours.

Ingredients

1
slab
Tuna Steak
, (for tuna marinade)
2
tablepoons
Coarsely Cracked Black Pepper
, (for tuna marinade)
2
tablepoons
Sesame Seeds
, (for tuna marinade)
3
tablepoons
Ground Almond
, (for tuna marinade)
Salt
, to taste, (for tuna marinade)
4
cups
Water
, (for the onsen eggs: from Just One Cookbook)
200
millilitres
Tap Water
, needs to be colder than room temperature, (for the onsen eggs: from just One Cookbook)
4
Large Eggs
, refrigerated, (for the onsen eggs: from just One Cookbook)
¼
cup
Dashi
, vegetarian kombu dashi, (for the sauce)
½
tablepoon
Mirin
, (for the sauce)
1 ½
tablepoons
Soy Sauce
1
cup
Dried Bonito Flakes
, (for the sauce)
1
Scallion or Spring Onion
, (for the sauce)
2
bowls
Brown Rice
, cooked, (to serve)
1
cup
Spinach
, lightly blanched, (to serve)
½
cup
Beansprouts
, lightly blanched, (to serve)
Spring Onions
, finely chopped, (to serve)
2
tablepoons
Sesame Oil
, (for cooking)
Lemon Wedges
, (for garnishing)

Directions

To cook the tuna: Combine black pepper, minced almonds and sesame seeds in bowl.
Lightly salt the tuna. Mix almonds, sesame seed and pepper.
Press the tuna into mixture, until well coated. Heat sesame oil over medium-high heat. Add tuna steaks and sear about 1- 2 minutes each side (I like mine rare in the centre, longer if you prefer well-cooked tuna).
Transfer the steak to a plate and cover with aluminium foil to keep warm.
To make the Onsen Eggs: Add 4 cups of water in a heavy bottom saucepan, cover and bring it to a boil.
Once boiling, remove the pot from the heat. Take the eggs out from the refrigerator. Add 200 ml cold tap water and gently submerge the cold eggs in the hot water. Immediately cover and set timer for 17 minutes (or longer). Leave out for 5 minutes.
To make the sauce: Combine the dashi, Japanese soy sauce and mirin in a small saucepan and bring it to a boil. Add the bonito flakes and turn off the heat, let it sink to the bottom of the pan.
After 30 seconds or so, strain through the strainer and set the sauce aside.
Garnish with chopped spring onions and lemon wedges. Serve hot with the sauce.

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