Tuna steak seared hot and fast so the outside browns while the center stays rare, sliced over brown rice and steamed edamame with a splash of sesame-tamari dressing. Two full protein sources on one plate again here, and the whole thing comes together faster than delivery would.
Ingredients
- 2 tuna steaks (about 180g each)
- 1 tbsp sesame oil
- 1 cup cooked brown rice
- 1 cup shelled edamame, steamed
- 2 tbsp tamari (gluten-free soy sauce)
- 1 tsp rice vinegar
- 1 tsp sesame seeds
- 2 scallions, sliced
- Salt and pepper to taste
Instructions
- Pat tuna steaks dry and season with salt and pepper.
- Heat sesame oil in a skillet over high heat until nearly smoking. Sear tuna 90 seconds per side for rare, longer if you prefer more cooked through.
- Rest tuna 2 minutes, then slice against the grain.
- Whisk tamari and rice vinegar together.
- Divide brown rice and edamame between bowls, top with sliced tuna, drizzle with the tamari dressing, and scatter sesame seeds and scallions.
Nutrition Facts (per serving)
| Calories | 460 |
| Total fat | 13g |
| Total carbohydrates | 34g |
| Dietary fiber | 6g |
| Protein | 48g |
| Sodium | 580mg |
Why This Is Good for Your Gut
Tuna and edamame together stack complete animal protein with plant protein and soy isoflavones, giving your gut bacteria a broader amino acid and fiber profile to work with than either alone. Brown rice adds resistant starch that ferments into short-chain fatty acids supporting gut lining health, and edamame's fiber feeds beneficial bacteria directly.
Forty-eight grams of protein and it's on the table before you'd finish scrolling a delivery app.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
