Tuna rice bowl rainbow veg

Seared tuna rainbow rice bowl

Slice the fish and veg finely to create a beautiful dish with fantastic flavours and textures

By , 30 December 2017

(5 votes)

Seared tuna rainbow rice bowl
  • 55 Mins

  • Serves: 4

  • Price: £4.14 per serving

Nutritional Info
Each 570g serving contains
  • Energy

    2862KJ

    684KCAL

    34%
  • Fat

    20.0g

    med

    29%
  • Saturates

    4.0g

    low

    20%
  • Sugars

    5.1g

    low

    6%
  • Salt

    2.45g

    high

    41%
of your reference intake.
Typical energy values per 100g: 502kJ/120kcal.
Ingredients
  • 180g sushi rice, rinsed
  • 1tbsp rice vinegar
  • 2tbsp sesame seeds
  • 2 fresh tuna steaks
  • 1tsp rapeseed oil
  • 2tbsp reduced-salt soy sauce
  • 1tsp fresh ginger, grated
  • ½ avocado, peeled and sliced
  • 100g radishes, sliced
  • ½ cucumber, sliced
  • 3 spring onions, sliced
  • 1 red chilli, sliced and deseeded (optional)
Method
  • Put the rice and 275ml water in a pan. Bring to the boil. Cook for 10 mins, then cover with a lid and take off the heat. Leave to stand, covered tightly, for 30 mins, then gently fluff with a fork and stir in the rice vinegar.

  • Put the sesame seeds on a plate. Brush both sides of the tuna with oil and press one side of each steak into the sesame seeds.

  • Heat a griddle pan or frying pan on a high setting. Sear the tuna steaks for 1 min on each side, or 2 mins on each side if you prefer it well done. Once seared, remove the tuna steaks, place on a chopping board and slice into thin strips.

  • Stir the ginger into the soy sauce in a small bowl. Divide the rice between 4 serving bowls and arrange the tuna, radishes, avocado and cucumber around the edges.

  • Top with the spring onions and chillies, if using. Serve with the ginger-soy dipping sauce on the side.