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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
Cook Time 10 minutes
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.