Sesame tuna with quinoa
The steaks
Home
Sesame tuna with quinoa
Two tuna steaks, sesame on the outside, on quinoa and bulgur with carrot and capsicum.
Two tuna steaks. I did not weigh them. Half a cup of quinoa and half a cup of bulgur, with carrot and red capsicum. Sesame on the outside. A minute or two a side leaves it rare. This plate went longer. The middle is still pink. The cover is the bowl.
Before you cook
Seared tuna with sesame is a lunch, not a named stew. The grains here are quinoa and bulgur, not rice. The tuna should stay pink if you take it off early. Leave it longer and the middle goes pale, which is what this bowl did.
- Serves
- 2
- Time
- 25 min
- Level
- Easy
- Energy
- 480kcal
- Quick
Contains fish, soy, sesame and gluten.
Equipment
- Small pot
- Frying pan
- Knife
Each serving
An estimate from average ingredient values, not a lab test.
- Energy
- 2008 kJ
- 480 kcal
- Protein
- 42 g
- Fat
- 16 g
- Carbohydrate
- 42 g
- Sugars
- 3 g
- Fibre
- 5 g
- Salt
- 1.4 g
- Sodium
- 560 mg
This batch, 2 servings, is about 4017 kJ (960 kcal), with 6 g sugars and 2.8 g salt.
Ingredients
Tick them off as you go. They reset when you leave.
Shops near you
Use where you are, including when you travel. Nothing is sent until you tap. Or type a suburb. Prices are not listed, because they change every week.
Bagoong, Mang Tomas, Mama Sita’s, and fresh curry leaves are often missing from the big shops. A Filipino or Asian grocer is the backup. Do not swap bagoong for plain salt and expect the same dish.
Method
- 01
Put the quinoa, bulgur, and boiling water in a small pot. Cover and simmer for 12 to 15 minutes, until the water is gone and the grains are tender. Fluff them.
- 02
Stir the soy sauce, sesame oil, vinegar, garlic, and pepper. Rub it over the steaks. Press the sesame seeds on.
- 03
Heat a pan over medium-high heat. Sear the tuna for 1 to 2 minutes a side if you want it rare. Longer if you want it like the bowl, still pink in the middle. Rest it for a minute.
- 04
Toss the grains with the second soy sauce, the second oil, the second vinegar, the carrot, and the capsicum.
- 05
Slice the tuna and lay it on the grains. Spring onion on top.
Times are a guide. If it needs another minute, give it another minute.
To serve
The tuna sliced over the grains, with spring onion. Eat it while the grains are still warm.
Keeping it
Eat it the day you cook it, or the next day from the fridge. Do not reheat the tuna hard. It dries out. Do not leave it on the bench.
Leftovers
- Tuna, the next day
For a parent, a student, or anyone who cooked yesterday.
What you made
Members can send a photo and the story of their version. I may feature it. It will not replace my picture. See plans
A note for me
Members can leave a rating and a short note. It is not public until I accept it. See plans
Hungry Alan
Sesame tuna with quinoa
Serves 2 · 25 min
Ingredients
- 2 tuna steaks
- 1 tbsp soy sauce, for the tuna
- 1 tsp sesame oil, or olive oil
- 1 tsp rice vinegar, or lemon juice
- 1 garlic clove, minced
- 2 tbsp sesame seeds, from 1 to 2 tbsp
- black pepper
- ½ cup white quinoa
- ½ cup bulgur
- 1 ½ cups boiling water
- 1 small carrot, finely chopped
- 1 small red capsicum, finely chopped
- 1 tsp sesame oil, or olive oil, for the grains
- 1 tbsp soy sauce, or kecap manis, for the grains
- 1 tsp rice vinegar, or lemon juice, for the grains
- spring onion, to finish
Method
- Put the quinoa, bulgur, and boiling water in a small pot. Cover and simmer for 12 to 15 minutes, until the water is gone and the grains are tender. Fluff them.
- Stir the soy sauce, sesame oil, vinegar, garlic, and pepper. Rub it over the steaks. Press the sesame seeds on.
- Heat a pan over medium-high heat. Sear the tuna for 1 to 2 minutes a side if you want it rare. Longer if you want it like the bowl, still pink in the middle. Rest it for a minute.
- Toss the grains with the second soy sauce, the second oil, the second vinegar, the carrot, and the capsicum.
- Slice the tuna and lay it on the grains. Spring onion on top.
To serve
The tuna sliced over the grains, with spring onion. Eat it while the grains are still warm.
Keeping it
Eat it the day you cook it, or the next day from the fridge. Do not reheat the tuna hard. It dries out. Do not leave it on the bench.