Seared tuna rice bowl
12
Points®
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
50 g
Cucumber
25 g
Spring Onions
1 medium
Chilli, green or red
1 individual, red, sliced
Sesame Seeds
1 teaspoon(s), toasted
Miso
1 teaspoon(s), brown miso paste
Soy Sauce
1 teaspoon(s)
Tahini paste (sesame paste)
1 teaspoon(s)
Lime Juice, Fresh
1 tablespoon(s)
Caster Sugar
⅛ teaspoon(s)
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.
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