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Seared Tuna Steak with Steamed Spinach and Brown Rice

393 kcal · 24 g protein · 10 minutes · 4 servings

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Seared Tuna Steak with Steamed Spinach and Brown Rice

Enjoy a healthy and flavorful meal featuring a perfectly seared tuna steak paired with tender steamed spinach and wholesome brown rice. This dish balances lean protein, vibrant greens, and hearty grains for a satisfying and nutritious plate.

393 kcal 24 g protein 10 minutes

Ingredients

  • Tuna steak 5 oz
  • Spinach 1 cup
  • Cooked brown rice 3/4 cup
  • Olive oil 1 tbsp
  • Lemon juice 1 tsp

Method

  1. Prepare Ingredients. Rinse the tuna steak under cold water and pat dry with paper towels. Measure out the spinach, cooked brown rice, olive oil, and lemon juice. If your brown rice is not cooked, cook it according to package instructions before starting.
    Tip: Drying the tuna steak well helps achieve a good sear.
  2. Steam Spinach. Place the spinach in a steamer basket over boiling water. Cover and steam for about 3-5 minutes until wilted and tender. Remove from heat and set aside.
    Tip: Avoid over-steaming to keep the spinach vibrant and retain nutrients.
  3. Heat Pan and Prepare Tuna. Heat a non-stick or cast iron skillet over medium-high heat. Add half the olive oil (about 1/2 tbsp) and let it heat until shimmering but not smoking. Season the tuna steak lightly with salt and pepper if desired.
    Tip: A hot pan is key to getting a nice sear on the tuna.
  4. Sear Tuna Steak. Place the tuna steak in the hot pan. Sear for about 2 minutes on the first side without moving it to develop a 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: Use tongs to gently flip the tuna to avoid breaking it.
  5. Warm Brown Rice. While searing the tuna, warm the cooked brown rice in a microwave-safe bowl or on the stovetop until heated through.
    Tip: Add a splash of water when reheating rice to keep it moist.
  6. Plate and Finish. Place the warmed brown rice on each plate. Arrange the steamed spinach beside the rice. Place the seared tuna steak on top or next to the spinach. Drizzle the remaining olive oil and lemon juice over the tuna and spinach for extra flavor.
    Tip: Serve immediately to enjoy the tuna at its best texture and flavor.

Pro tips

  • Use a very hot pan and dry tuna to get a perfect sear.
  • Let the tuna rest for a minute after cooking to redistribute juices.