FreeNutri
Sign in

Seared Tuna Steak with Spinach and Brown Rice

355 kcal · 16 g protein · 10 minutes · 1 servings

Add to my plan
Seared Tuna Steak with Spinach and Brown Rice

Enjoy a healthy and flavorful meal featuring a perfectly seared tuna steak served alongside sautéed fresh spinach and nutty brown rice. This dish balances lean protein, wholesome carbs, and vibrant greens for a satisfying and nutritious dinner.

355 kcal 16 g protein 10 minutes

Ingredients

  • Tuna steak 5 oz
  • Fresh spinach 1 cup
  • Brown rice 1/2 cup
  • Olive oil 1 tsp
  • Lemon wedge 1 wedge

Method

  1. Prepare Ingredients. Measure out all ingredients. Rinse the fresh spinach under cold water and pat dry with a clean towel. If your brown rice is not cooked, start cooking it according to package instructions (usually about 45 minutes; you can cook it ahead of time).
    Tip: Use a salad spinner or paper towels to dry spinach thoroughly to avoid sogginess when sautéing.
  2. Heat the Pan for Tuna. Place a non-stick or cast-iron skillet over medium-high heat. Allow it to heat for 2-3 minutes until very hot but not smoking. This ensures a good sear on the tuna.
    Tip: A hot pan is key to searing tuna quickly without overcooking the inside.
  3. Season and Sear Tuna. Lightly brush the tuna steak with a small amount of olive oil (reserve most for spinach). Season both sides with salt and pepper. Place the tuna steak in the hot pan. Sear for about 1.5 to 2 minutes on each side for medium-rare. Adjust time if you prefer more or less done.
    Tip: Avoid moving the tuna while searing to develop a nice crust.
  4. Sauté Spinach. In a separate skillet or after removing the tuna, heat the remaining olive oil over medium heat. Add the fresh spinach and cook, stirring frequently, until wilted and tender, about 2-3 minutes. Season with a pinch of salt.
    Tip: Spinach cooks down significantly; don’t overcook to retain nutrients and vibrant color.
  5. Warm Brown Rice. If your brown rice is already cooked and cooled, warm it gently in the microwave or on the stove with a splash of water to prevent drying out. This should take about 2 minutes.
    Tip: Cover the rice while warming to keep moisture in.
  6. Plate and Serve. Place the warm brown rice on your plate, add the sautéed spinach next to it, and place the seared tuna steak on top or beside the spinach. Squeeze the lemon wedge over the tuna for a fresh, bright flavor.
    Tip: Serve immediately for best taste and texture.

Pro tips

  • Pat the tuna dry before seasoning to get a better sear.
  • Use a timer to avoid overcooking the tuna; it cooks very quickly.