Seared Tuna with Quinoa & Stir-Fried Vegetables
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.
- 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
- 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
- Spring Onions sliced
- Pickled Ginger
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.
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.
Calories: 513kcalCarbohydrates: 56gProtein: 44gFat: 12gSaturated Fat: 2gCholesterol: 46mgSodium: 1759mgPotassium: 781mgFiber: 9gSugar: 7gVitamin A: 7056IUVitamin C: 1125mgCalcium: 100mgIron: 4mg