Photo of Seared tuna rice bowl by WW

Seared tuna rice bowl

15
11
5
SmartPoints® value per serving
Total Time
35 min
Prep
10 min
Cook
25 min
Serves
1
Difficulty
Easy
Fuss-free and full of flavour, this satisfying bowl tastes as good as it looks.

Ingredients

Brown Rice, dry

60 g

Edamame Beans, cooked

50 g

Calorie controlled cooking spray

4 spray(s)

Tuna, raw

1 steak(s), medium

Avocado pear

50 g

Cucumber

25 g

Spring Onions

1 medium

Chilli, Green or Red

1 individual, red, sliced

Sesame Seeds

1 teaspoons, toasted

Miso

1 teaspoons, brown miso paste

Soy Sauce

1 teaspoons

Tahini paste (Sesame paste)

1 teaspoons

Lime Juice, Fresh

1 tablespoons

Caster Sugar

teaspoons

Instructions

  1. Bring a medium pan of water to the boil, add the rice and cook for 20-25 minutes, adding the edamame beans to the pan for the final 2 minutes of cooking. Drain and put the rice and beans into a serving bowl.
  2. Heat a small nonstick griddle pan over a high heat and mist with cooking spray. Sear the tuna for 1 minute on each side, then remove from the pan and let rest for 5 minutes. Cut into thick slices and add to the bowl of rice along with the avocado and cucumber.
  3. To make the dressing, whisk together all the ingredients until well combined, then drizzle over the tuna and rice bowl. Scatter over the spring onion, chilli and sesame seeds and serve.

Notes

Get this on the table in next to no time, by using ½ x 250g pouch microwave brown rice instead of regular rice. The SmartPoins will be 15 for Green, 11 for Blue and 11 for Purple.