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Seared Tuna Steak with Steamed Green Beans and Brown Rice

608 kcal · 35 g protein · 10 minutes · 1 servings

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Seared Tuna Steak with Steamed Green Beans and Brown Rice

A healthy and flavorful meal featuring a perfectly seared tuna steak paired with tender steamed green beans and nutty brown rice. This dish balances protein, fiber, and wholesome grains for a satisfying dinner.

608 kcal 35 g protein 10 minutes

Ingredients

  • Tuna steak 5 oz
  • Green beans 1 cup
  • Brown rice 3/4 cup
  • Olive oil 1 tbsp

Method

  1. Prepare Ingredients. Start by rinsing the green beans under cold water and trimming the ends. Pat the tuna steak dry with paper towels to ensure a good sear.
    Tip: Drying the tuna well helps it sear without steaming.
  2. Cook Brown Rice. If you do not have pre-cooked brown rice, start cooking it now according to package instructions, usually about 40-45 minutes. Since this recipe is for one serving with pre-cooked rice, you can skip this step if rice is ready.
    Tip: Use leftover brown rice to save time.
  3. Steam Green Beans. Fill a pot with about 1 inch of water and bring it to a boil. Place the green beans in a steamer basket over the boiling water, cover, and steam for about 5-7 minutes until they are bright green and tender-crisp.
    Tip: Check beans with a fork to avoid overcooking; they should be tender but still have a slight crunch.
  4. Heat Pan and Oil. While the green beans steam, heat a non-stick skillet or cast iron pan over medium-high heat. Add 1 tablespoon of olive oil and let it heat until shimmering but not smoking.
    Tip: Use a high smoke point oil for searing, olive oil is fine but avoid overheating.
  5. Sear Tuna Steak. Place the tuna steak in the hot pan. Sear without moving it for about 2 minutes on the first side to develop a golden crust. Flip and sear the other side for another 1-2 minutes for rare to medium-rare doneness. Adjust time if you prefer it more cooked.
    Tip: Do not overcook tuna; it is best served pink inside for tenderness.
  6. Plate and Serve. Arrange the seared tuna steak on a plate alongside the steamed green beans and cooked brown rice. Optionally, drizzle a little olive oil or a squeeze of lemon over the green beans for extra flavor.
    Tip: Let the tuna rest for a minute before slicing to keep it juicy.

Pro tips

  • Use a kitchen timer to avoid overcooking the tuna steak.
  • If you like, season the tuna with salt and pepper before searing for added flavor.