Sesame-Crusted Seared Tuna Poke Bowls
 
Prep time
Cook time
Total time
 
Recipe from Healthy Living High-Protein Cookbook: 85 Recipes and Meal Plans to Build Muscle, Balance Metabolism, and Thrive at Any Age by Toby Amidor. Published by Cider Mill Press. Photo courtesy of Karman Meyer. All Rights Reserved.
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Serves: 4 servings
Ingredients
  • FOR THE RICE
  • 1 cup dry sushi rice
  • 2 cups water
  • 2 tablespoons unseasoned rice vinegar
  • 2 teaspoons liquid honey
  • ½ teaspoon kosher salt
  • FOR THE TUNA
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon liquid honey
  • 1½ pounds ahi tuna
  • 3 tablespoons raw sesame seeds
  • 1 teaspoon ground thyme
  • ¼ teaspoon onion powder
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 1 cup frozen shelled edamame
  • FOR THE SOY DRESSING
  • ¼ cup reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon liquid honey
  • 2 Persian or Kirby (mini) cucumbers, cut into 1-inch cubes
  • 2 medium carrots, grated
  • 2 medium scallions, greens and whites, chopped
  • 1 (0.35-ounce) package of sea salt seaweed snacks
Instructions
  1. For the rice: Place the rice and water in a medium saucepan and bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until tender, about 15 minutes. Transfer to a medium bowl and fluff with a fork.
  2. In a small bowl, whisk together the rice vinegar, honey, and salt. Pour it over the cooked rice and toss to evenly coat.
  3. For the tuna: In a small bowl, whisk together the soy sauce and honey. Brush the soy-honey mixture over both sides of the tuna and place the tuna on a large plate.
  4. In another small bowl, stir together the sesame seeds, thyme, onion powder, salt, and pepper. Sprinkle one side of the tuna with half the sesame seed mixture and press it down with clean hands; repeat on the opposite side.
  5. Heat the oil in a large saucepan over medium-high heat. Once the oil is shimmering and very hot, place the tuna into the pan, gently pressing it down with a spatula. Cook until the bottom is browned, about 1½ minutes, and then flip over and brown the other side, another 1½ minutes. Using tongs, carefully stand up the tuna and cook the edges about 1 minute. Transfer the tuna to a cutting board and allow to cool for 10 minutes. Using a sharp knife, thinly slice the tuna about 1 inch thick and set aside.
  6. For the toppings: Fill a small saucepan three-quarters with water and bring to a boil over high heat. Add the edamame and then reduce the heat to medium-low. Cook until the edamame is tender, about 5 minutes. Drain and allow the edamame to slightly cool for 10 minutes.
  7. For the soy dressing: In a small bowl, whisk together the soy sauce, sesame oil, and honey.
  8. To serve: In each of four bowls, spoon ¾ cup of rice. On one side of the bowl, top the rice with one-quarter of the tuna. Next, top the other side of the bowl with ¼ cup of edamame and one-quarter of the cucumbers, carrots, and scallions. Drizzle with 1 tablespoon of the dressing. Serve with one-quarter of the seaweed pieces for scooping.
Nutrition Information
Serving size: 1 bowl Calories: 614 Fat: 22g Saturated fat: 4g Carbohydrates: 55g Sugar: 12g Sodium: 744mg Fiber: 5g Protein: 50g
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/sesame-crusted-seared-tuna-poke-bowls/