Seared Tuna Steak with Brown Rice and Steamed Asparagus

Ingredients

• Seared tuna steak 160 g
• Cooked brown rice 120 g
• Steamed asparagus 100 g
• Olive oil 10 ml
• Lemon wedge 1 wedge

Method

1. Prepare the asparagus. Wash the asparagus under cold water and trim the tough ends (about 2 cm from the bottom). Set up a steamer basket over boiling water, place the asparagus inside, cover, and steam for 4-5 minutes until tender but still crisp.
   Tip: Test tenderness by piercing with a fork; it should slide in easily but retain some firmness.
2. Heat the pan and prepare tuna. While the asparagus steams, heat a non-stick skillet or frying pan over medium-high heat. Pat the tuna steak dry with paper towels to remove moisture for better searing. Brush or lightly rub 5 ml of olive oil on both sides of the tuna.
   Tip: Dry tuna ensures a nice crust when seared.
3. Sear the tuna steak. Add the remaining 5 ml of olive oil to the hot pan. Immediately place the tuna steak in the pan. Sear for about 2 minutes on the first side without moving it to develop a crust. Flip carefully and sear the other side for another 2 minutes for medium-rare. Adjust time if you prefer more cooked.
   Tip: Use tongs or a spatula to flip gently to keep the steak intact.
4. Warm the brown rice. If your brown rice is cold, warm it in the microwave for 1-2 minutes or in a small saucepan over low heat, stirring occasionally until heated through.
   Tip: Add a splash of water when reheating rice to keep it moist.
5. Plate and garnish. Place the cooked brown rice on the plate, arrange the steamed asparagus beside it, and lay the seared tuna steak on top or next to the rice. Squeeze the lemon wedge over the tuna and asparagus for a fresh citrus finish.
   Tip: Serve immediately to enjoy the tuna at its best texture and flavor.

Pro tips

• Use a very hot pan to get a good sear on the tuna quickly without overcooking the inside.
• Let the tuna rest for a minute after cooking to allow juices to redistribute.