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Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Prep Time:25 mins
Prep Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonstoasted black or white sesame seeds4teaspoonscanola oil, divided4ahi tuna fillets (5 oz. each)¼cuptahini3tablespoonsrice vinegar3tablespoonslow-sodium soy sauce1 ½teaspoonsgrated fresh ginger1teaspoontoasted sesame oil½teaspoongrated fresh garlic2cupscooked brown rice2cupshalved and thinly sliced English cucumber1cupcooked shelled edamame½cupchopped fresh cilantro½cupthinly sliced scallions¼cuppickled ginger4lime wedges (Optional)1teaspoonfurikake (see Tip) (Optional)
Cook Mode(Keep screen awake)
Ingredients
2tablespoonstoasted black or white sesame seeds
4teaspoonscanola oil, divided
4ahi tuna fillets (5 oz. each)
¼cuptahini
3tablespoonsrice vinegar
3tablespoonslow-sodium soy sauce
1 ½teaspoonsgrated fresh ginger
1teaspoontoasted sesame oil
½teaspoongrated fresh garlic
2cupscooked brown rice
2cupshalved and thinly sliced English cucumber
1cupcooked shelled edamame
½cupchopped fresh cilantro
½cupthinly sliced scallions
¼cuppickled ginger
4lime wedges (Optional)
1teaspoonfurikake (see Tip) (Optional)
DirectionsPreheat oven to 375 degrees F.Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.TipsTip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.Originally appeared: Diabetic Living Magazine, Spring 2019
Directions
Preheat oven to 375 degrees F.Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.TipsTip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.
Preheat oven to 375 degrees F.
Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.
Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.
Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.
Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.
Tips
Tip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.
Originally appeared: Diabetic Living Magazine, Spring 2019
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Nutrition Facts(per serving)534Calories19gFat42gCarbs47gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
