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Tuna steak stir fry with quinoa on a plate.

Seared Tuna with Quinoa & Stir-Fried Vegetables

Jack Slobodian
This tuna steak stir fry with quinoa is a clean, colorful dish that brings together fresh tuna, crisp vegetables, and a light soy-lime and sesame sauce.
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Prep Time 15 minutes
Cook Time 15 minutes
Marinate Time 30 minutes
Total Time 1 hour
Course Main Course
Cuisine Asian
Servings 2 people
Calories 513 kcal

Equipment

Ingredients
 
 

Tuna Marinade:

  • 2 fillets tuna steaks (about 5 oz / 140 g each)
  • 2 teaspoons light soy sauce

Stir-Fry Sauce:

  • 3 tablespoons light soy sauce
  • 1 lime
  • 1 teaspoon sesame oil

Stir-Fry Base:

  • vegetable oil
  • 2 garlic cloves minced
  • 1 teaspoon fresh ginger minced
  • ½ red onion sliced
  • 1 mixed bell pepper roughly sliced
  • 3 oz snap peas
  • 3 oz spinach
  • 1 chilies sliced (or chili flakes, to taste)
  • 12 oz cooked quinoa

Garnish (optional):

  • Fresh cilantro optional
  • Sliced spring onions optional

Instructions
 

Marinate the Tuna:

  • In a mixing bowl or zip-top bag, combine the tuna steaks with soy sauce.
  • Cover and marinate in the refrigerator for at least 30 minutes.

Prepare the Stir-Fry Sauce:

  • In a small mixing bowl, whisk together the soy sauce, lime juice, and sesame oil. Set aside.

Make the Vegetable Stir-Fry:

  • Heat a large wok over medium-high heat.
  • Add vegetable oil, then stir-fry the garlic and ginger for 30 seconds, until fragrant.
  • Add the red onion, bell pepper, and snap peas. Stir-fry for 3 to 4 minutes. If the wok gets too hot, add a splash of water.
  • Add the spinach, chilies (or chili flakes), and the prepared stir-fry sauce. Stir constantly until the spinach is wilted.
  • Reduce the heat to medium-low. Add the cooked quinoa and mix well. Stir regularly to heat through while you sear the tuna.

Sear the Tuna Steaks:

  • Heat a medium sauté pan over high heat.
  • Once the pan is hot, add a small amount of vegetable oil.
  • Sear the tuna steaks on each side until your desired cooking temperature. For doneness temperatures, see notes.

Assemble and Serve:

  • Divide the quinoa and vegetable stir-fry between plates.
  • Top each portion with a seared tuna steak.
  • Garnish with fresh cilantro and sliced spring onions.

Notes

  • Tuna Cooking Temperature Guide: Use a food thermometer to check internal temperature if needed:
    • Rare: 115°F to 120°F (46°C to 49°C)
    • Medium-rare: 120°F to 130°F (49°C to 54°C)
    • Medium: 130°F to 140°F (54°C to 60°C)
    • Well done: 145°F+ (63°C+)

Nutrition

Calories: 513kcalCarbohydrates: 56gProtein: 44gFat: 12gSaturated Fat: 2gCholesterol: 46mgSodium: 1759mgPotassium: 781mgFiber: 9gSugar: 7gVitamin A: 7056IUVitamin C: 1125mgCalcium: 100mgIron: 4mg
Made this recipe?I’d love to hear what you thought in the comments.