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Ingredients
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2 tablespoons toasted black or white sesame seeds
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4 teaspoons canola oil, divided
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4 ahi tuna fillets (5 oz. each)
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¼ cup tahini
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3 tablespoons rice vinegar
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3 tablespoons low-sodium soy sauce
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1 ½ teaspoons grated fresh ginger
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1 teaspoon toasted sesame oil
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½ teaspoon grated fresh garlic
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2 cups cooked brown rice
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2 cups halved and thinly sliced English cucumber
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1 cup cooked shelled edamame
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½ cup chopped fresh cilantro
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½ cup thinly sliced scallions
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¼ cup pickled ginger
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4 lime wedges (Optional)
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1 teaspoon furikake (see Tip) (Optional)
Directions
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Preheat oven to 375 degrees F.
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Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.
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Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.
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Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.
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Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.
Tips
Tip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.
Nutrition Facts (per serving)
534 | Calories |
19g | Fat |
42g | Carbs |
47g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 4 oz. tuna, 1/2 cup rice, 3/4 cup vegetables, and 3 Tbsp. sauce | |
Calories 534 | |
% Daily Value * | |
Total Carbohydrate 42g | 15% |
Dietary Fiber 7g | 23% |
Total Sugars 4g | |
Protein 47g | 93% |
Total Fat 19g | 25% |
Saturated Fat 2g | 11% |
Cholesterol 55mg | 18% |
Vitamin A 635IU | 13% |
Vitamin C 8mg | 9% |
Folate 134mcg | 34% |
Sodium 632mg | 27% |
Calcium 92mg | 7% |
Iron 4mg | 22% |
Magnesium 140mg | 33% |
Potassium 1101mg | 23% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.