When it comes to nourishing our bodies and minds, few dishes deliver the perfect balance of protein, healthy fats, and complex carbohydrates quite like this sesame-crusted tuna wellness bowl. Fresh tuna provides omega-3 fatty acids that support brain function and heart health, while the sesame seeds add a delightful crunch along with lignans and healthy minerals. The foundation of wholesome brown rice offers sustained energy through fiber-rich complex carbohydrates that keep you feeling satisfied and focused throughout the day.

This holistic approach to nutrition recognizes that true wellness comes from eating foods that work synergistically to support your body’s natural rhythms and energy needs. Each component in this bowl has been thoughtfully selected not just for flavor, but for its unique contribution to your overall vitality. Try this recipe when you’re seeking a meal that delivers both immediate satisfaction and long-lasting energy, clarity, and balance – your body and mind will thank you for this nourishing investment in your wellbeing.

Sesame Crusted Tuna Steak Wellness Bowl

A nourishing, protein-rich bowl featuring sesame-crusted tuna, steamed broccoli, and herbed brown rice for a balanced, vibrant dinner.

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Servings: 2

Ingredients Equipment Method Notes

Ingredients

  

• 2 fresh tuna steaks about 5 oz each
• 1/4 cup sesame seeds mix white and black for color
• 2 tsp coconut aminos or low-sodium soy sauce
• 1 cup cooked brown rice
• 1 cup broccoli florets
• 2 tsp olive oil or avocado oil
• 1 tsp dried parsley
• 1 small garlic clove minced
• 1/2 small lemon zest & juice
• Sea salt and black pepper to taste

Equipment

• Non-stick skillet

Method

 

1. Pat tuna steaks dry and brush with coconut aminos on both sides.
2. Spread sesame seeds on a plate; press tuna into seeds to coat evenly.
3. Heat oil in skillet on med-high. Sear tuna for 1.5-2 min/side for medium-rare. Remove and let rest.
4. Steam broccoli until just tender (3-5 min).
5. Toss hot brown rice with parsley, minced garlic, lemon zest, a squeeze of lemon juice, salt & pepper.
6. Slice tuna. To serve: Bowl with herbed rice, steamed broccoli, fanned tuna slices. Drizzle any leftover sauce.

Notes

Substitute broccoli with asparagus or green beans. Use white jasmine rice for a lighter take. Add sliced avocado or a soft boiled egg for richness. Store leftovers in airtight container, refrigerated, up to 2 days.

Ready to transform your wellness journey? We’d love to see your take on this nourishing sesame-crusted tuna bowl! Share your creations with us by joining the #HolisticHabitHub community – tag your images and let us know how this recipe brought energy, clarity, and balance to your day. Together, we’re building a community committed to holistic health, one delicious meal at a time.