Seared Tuna Steak with Brown Rice and Steamed Green Beans

Ingredients

• tuna steak 6 oz
• brown rice 1/2 cup cooked
• green beans 1 cup steamed
• olive oil 1 tbsp
• lemon juice 1 tbsp

Method

1. Prepare Ingredients. Measure out all ingredients. Rinse green beans and trim the ends. If brown rice is not cooked, prepare it according to package instructions before starting.
   Tip: Cooking brown rice ahead of time saves overall meal prep time.
2. Steam Green Beans. Place green beans in a steamer basket over boiling water. Cover and steam for about 5-7 minutes until tender but still crisp. Remove from heat and set aside.
   Tip: Check tenderness with a fork to avoid overcooking.
3. Heat Pan and Oil. Heat a non-stick or cast iron skillet over medium-high heat. Add 1 tablespoon of olive oil and allow it to heat until shimmering but not smoking.
   Tip: Preheating the pan ensures a good sear on the tuna.
4. Season Tuna Steak. Pat the tuna steak dry with paper towels. Lightly season both sides with salt and pepper or your preferred seasoning.
   Tip: Drying the tuna helps achieve a better crust.
5. Sear Tuna Steak. Place the tuna steak in the hot skillet. Sear for about 2 minutes on each side for rare to medium-rare doneness. Adjust time if you prefer it more cooked.
   Tip: Avoid moving the steak while searing to get a nice crust.
6. Rest Tuna and Assemble Plate. Remove tuna from the pan and let it rest for a couple of minutes. Plate the cooked brown rice, steamed green beans, and place the tuna steak on top or beside. Drizzle with 1 tablespoon of fresh lemon juice.
   Tip: Resting allows juices to redistribute, keeping the tuna moist.

Pro tips

• Use a kitchen thermometer to check tuna internal temperature if unsure; 115°F (46°C) is medium-rare.
• If you don’t have a steamer, you can boil green beans in salted water for 3-4 minutes and then shock them in ice water to keep their color and texture.