Seared Tuna Broccoli Bowl

Seared Tuna Broccoli Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

Seared Tuna Broccoli Bowl
Lately I have been in a recipe cooking slump. So I find myself wandering the vegetable and protein areas of the market looking for something to jump out at me. For fish I usually go with salmon just because the color pulls me in. Right next to the neon orange salmon nestled a fairly inviting hunk of tuna. So once I had my protein I went back to the veggie section and decided to pair my Tuna with Broccoli.

I had a shallot at home and some brown rice so decided to make a little Asian Fusion Tuna Broccoli bowl. Super easy and healthy little meal. I used some Soy Sauce but you could whip up a little nutty Asian sauce by adding soy, peanut butter, dash of fish sauce and a squeeze of Sriracha. I just went with Soy and Sriracha but my point is to cut loose and play around with various fish and vegetables and sauces.

Fresh Tuna Steak
Crown of Broccoli
Brown rice (I just used the microwavable packaged rice)
1 shallot
Sesame Seeds
Kosher Salt
Black Pepper
Soy Sauce
Sriracha or Sambal
Hot chili oil

1. I like my broccoli on the softer side in dishes like this so I took my wok and got it up to medium heat. Put some hot chili oil (you can use any oil you want really). I cooked it for about 5-7 minutes and then added my diced shallot to.

2. While my broccoli was cooking I salted, peppered and sesame seeded both sides of my tuna steak. Before doing this pat them dry with a paper towel to make sure they stick and can crust up. I nestled my Tuna into my wok along with the broccoli and shallot. I cooked about 2-3 minutes on each side. I like my pink inside but if you don’t prefer it cook it a little longer.

3. Turn off the heat, cook/microwave your rice and add some soy sauce to your pan to coat the vegetables. Serve and enjoy IMG_0871IMG_0864

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s