Seared Tuna Steak with Sauteed Kale and Brown Rice

Ingredients

• tuna steak 4 oz
• kale 1 cup
• brown rice 1/3 cup
• olive oil 1 tbsp
• lemon zest 1 tsp
• salt to taste
• black pepper to taste

Method

1. Prepare Ingredients. Rinse the kale leaves thoroughly under cold water to remove any dirt. Pat dry with a clean towel or use a salad spinner. Measure out the brown rice and have your tuna steak ready at room temperature. Grate the lemon zest using a fine grater or zester.
   Tip: Dry kale well to avoid splattering when sautéing.
2. Cook Brown Rice. If you don’t have cooked brown rice ready, cook it according to package instructions. Typically, rinse 1/3 cup of dry brown rice, combine with 2/3 cup water, bring to a boil, then simmer covered for about 35-40 minutes until water is absorbed and rice is tender. For this recipe, use pre-cooked rice to save time.
   Tip: Make rice ahead and store in fridge for up to 4 days.
3. Sauté the Kale. Heat half of the olive oil (1/2 tbsp) in a medium skillet over medium heat. Once hot, add the kale and sauté for 5-7 minutes, stirring occasionally, until the kale is wilted and tender. Season with a pinch of salt and pepper. Remove from pan and set aside.
   Tip: If kale is tough, add a splash of water and cover briefly to steam.
4. Season the Tuna Steak. Pat the tuna steak dry with paper towels to ensure a good sear. Sprinkle both sides lightly with salt and pepper. Set aside while the pan heats.
   Tip: Dry fish sears better and prevents sticking.
5. Sear the Tuna Steak. Heat the remaining 1/2 tbsp olive oil in the same skillet over medium-high heat until shimmering. Carefully place the tuna steak in the pan. Sear for about 2 minutes on the first side without moving it, then flip and sear the other side for another 2 minutes for medium-rare. Adjust time if you prefer more or less cooked.
   Tip: Use tongs to flip gently to keep the steak intact.
6. Plate and Garnish. Place the cooked brown rice on the plate, add the sautéed kale beside it, and top with the seared tuna steak. Sprinkle the lemon zest evenly over the tuna and kale for a fresh, citrusy aroma. Add extra salt and pepper to taste if desired.
   Tip: Serve immediately while hot for best flavor.

Pro tips

• Allow tuna steak to come to room temperature before cooking for even searing.
• Use a non-stick or well-seasoned skillet to prevent sticking and tearing of the tuna.