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A plate of Seared Tuna steak on a pile of quinoa and stir-fried vegetables

Seared Tuna with Quinoa & Stir-Fried Vegetables

Jack Slobodian
This seared tuna with quinoa and stir-fried vegetables is the perfect healthy treat. Its packed with stir-fried vegetables, whole grain carbohydrates, whole proteins and vitamins. It's the perfect healthy 'treat' meal.
Prep Time 15 mins
Cook Time 15 mins
Marinading Time 30 mins
Course Main Course
Cuisine Asian
Servings 2 people
Calories 513 kcal

Equipment

Ingredients
 
 

  • Vegetable Oil
  • 300 g Quinoa Precooked
  • 2 Garlic cloves minced
  • 1 tsp Ginger minced
  • ½ Red onion sliced
  • 1 Mixed Pepper roughly sliced
  • 100 g Snap Peas
  • 1-2 brined Chillies sliced or chilli flakes
  • 80 g Spinach

Tuna Marinade

  • 2 Tuna Steaks 120g each
  • 10 ml Soya sauce light

Stir Fry Sauce

  • 50 ml Soya sauce light
  • 1 Lime freshly squeezed
  • 1 tsp Sesame Oil

Garnish

  • Coriander
  • Spring Onions sliced
  • Pickled Ginger

Instructions
 

Tuna Streak Marinade

  • In a mixing bowl or ziplock plastic bag add the tuna streaks and 10ml of soya sauce. Wrap and leave to marinade in the fridge for atleast 30 minutes.

Stir Fry Sauce

  • In a mixing bowl, whisk together the soya sauce, lime juice and sesame oil. Place to the side

Stir Fry

  • Heat a large wok over medium high heat. Add vegetable oil, ginger and garlic and stir fry for 30 seconds, until frequent. Add red onion, pepper and snap peas then stir fry for 3-4 minutes (adding a tbp of water if the wok gets to hot). Once the vegetables are al dente add the spinach, chilli and stir fry sauce, mixing constantly until the spinach wilts.
  • Turn down the heat to medium low and add the quiona. Slowly heat up, mixing requarlly whilst you cook the tuna steaks.

Tuna Steaks

  • Add a medium sauté pan over high heat. Lightly session the tuna streaks with sea salt and vegetable oil.
  • Once the pan is hot add a dash of vegetable oil and the tuna steaks. For rare to medium rare, sear the tuna steaks on each side for 1-2 minutes (depending how thick the tuna streaks are). The core temperture should be between 49c to 57c.

Garnish

  • Add the quiona stir fry, tuna steaks and garnish with corriander, spring onions and pickled ginger.

Nutrition

Calories: 513kcalCarbohydrates: 56gProtein: 44gFat: 12gSaturated Fat: 2gCholesterol: 46mgSodium: 1759mgPotassium: 781mgFiber: 9gSugar: 7gVitamin A: 7056IUVitamin C: 1125mgCalcium: 100mgIron: 4mg
Keyword Quinoa, Seared Tuna
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