Seared Tuna Tataki Quinoa Bowl
From EatingWell: March/April 2014 In this healthy tuna and quinoa recipe, tuna steaks are flash-cooked, sliced, then tossed in a quick, gingery marinade. The tuna, vegetables and seaweed get dressed with some of the flavor-packed tataki marinade and served over protein-rich quinoa.
- Ready In:
- 1 cup thinly sliced red onion
- 1⁄4 cup reduced sodium soy sauce
- 3 tablespoons lime juice
- 2 tablespoons mirin
- 1 tablespoon finely grated ginger
- 2 cups water
- 1 cup quinoa (rinsed well and can be pre-toasted)
- 1 lb fresh ahi tuna
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon fresh ground pepper
- 3 tablespoons canola oil, divided (or other vegetable oil)
- 1 1⁄3 cups matchstick-cut carrots
- 1 1⁄3 cups matchstick-cut seeded cucumbers
- 4 sheets toasted nori, snipped into 1/2-inch squares
- Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.
- Bring water to a boil in a medium saucepan. Stir in (rinsed) quinoa. Reduce heat to a simmer, cover and cook until the grains are.
- tender and reveal their spiraled germ, about 15 minutes. Remove from heat, uncover and fluff.
- Meanwhile, season tuna on both sides with salt and pepper. Heat 1 tablespoon oil in a large skillet over high heat.
- Add tuna and sear for 1 minute on each side for medium-rare. Transfer to a cutting board and cut into 1/2-inch slices.
- Remove the onions from the marinade with a slotted spoon and reserve; transfer the sliced tuna to the marinade. Gently toss to coat and let sit 5 minutes. Use tongs to transfer the tuna back to the cutting board and cut into cubes.
- Add the remaining 2 tablespoons oil to the marinade; stir 3 tablespoons of the mixture into the quinoa. Divide the quinoa among 4 shallow bowls and top with equal portions of the tuna, reserved onions, carrot, cucumber and nori. Drizzle with the remaining marinade and serve immediately.