Recipes

Seared black sesame tuna steak with quinoa fried “rice”

This recipe is packed full of lean protein as well as vitamins and minerals. I recently found out black sesame seeds are just the same as your normal white sesame seeds but with the hull left on, which contains high levels of calcium, magnesium and copper. It always puzzles me why we process the nutritional value out of food!

(Serves 2)

  • 2x 200g Tuna steak
  • 3tbsp. Black sesame seeds
  • 100g Quinoa
  • Low sodium vegetable stock
  • 1 Carrot thinly sliced
  • ½ A Courgette diced small
  • 2 Pak choi
  • A handful of Button mushrooms thinly sliced
  • A handful Sugar snap peas
  • 3 Spring onions sliced
  • 2tsp. Sesame oil
  • 2 cloves of Garlic finely chopped
  • 1 medium Onion finely diced
  • Chilli finely chopped (amount to taste)
  • 2tsp. Lime juice
  • 2tbsp. Light soy sauce
  • 2tsp. Kejap manis (sweet soy sauce) or honey
  • Red ginger to garnish
  • White pepper

 

For the quinoa fried “rice”:

  1. Cook your quinoa according to the instructions on the pack in the vegetable stock and put to one side to cool slightly
  2. In a separate frying pan heat the sesame oil over a medium heat and cook the onion till translucent
  3. Add the garlic and chili along with the mushrooms and courgette and fry for a few minutes till the mushrooms are cooked through
  4. Add the carrots, sugar snaps, pak choi and quinoa and fry for a couple of minutes
  5. Mix the lime juice, soy sauce and kejap manis together and add this along with the spring onions to the pan
  6. Once all the vegetables are cooked through but still a bit crunchy, garnish with red ginger and its ready to eat

 For the Tuna (get this going just before your quinoa fried “rice” is ready):

  1. Coat the tuna steaks in the sesame sides by lightly patting the seeds on to each side and sprinkle on a little bit of white pepper too
  2. Cook for 4 minutes on each side on a high heat on a griddle pan – they will be pick in the middle (definitely recommended) so if this is not your thing cook for a further 2 minutes on each side

Tuna steak and quinoa fried rice

Any selection of vegetables you fancy can be used for this recipe…I just used what I had in the fridge at the time!

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