Sesame-Crusted Ahi Tuna Bowl
This healthy umami-flavored dish is a delightful source of vitamin B-12 and omega-3 fatty acids. B-12 aids in nerve conduction and the production of red blood cells, while omega-3 decreases inflammation and promotes heart health. Several Health Associations recommend having 2 serving of fish per week. And when it's this tasty? A win-win for your health and your palette!
Serves 3 to 4
Sesame-Crusted Ahi Tuna
2 (6-8 ounce) good-quality ahi tuna steaks, 1-inch thick
2 tablespoon black sesame seeds
2 tablespoon white sesame seeds
2 tablespoons grapeseed, canola or safflower oil
In a shallow dish, mix the sesame seeds.
Pat the tuna with paper towels to remove excess moisture. Season generously with salt and pepper, then coat evenly with the sesame seeds.
Heat the oil in a non-stick pan on medium-high heat. When very hot, sear the tuna for 30 seconds on each side for rare, and 1 minute for medium-rare.
Using a sharp knife, slice the tuna into ¼-inch thick slices, slicing against the grain of the tuna.
Ginger and Miso Dressing
1 tablespoon white miso
2 teaspoons chopped fresh ginger
1 clove garlic
2 tablespoons mirin
2 tablespoons neutral-flavored oil
1 teaspoon sesame oil
2 tablespoons plain low-fat yogurt
Fresh lime or lemon juice
1 tablespoon sugar, divided
Blend the miso, ginger, garlic, mirin, sesame oil, and neutral oil together until creamy. Season to taste with lime or lemon juice and salt. If needed, balance the flavor with sugar, ½ teaspoon at a time, mixing well after each addition. Use immediately or refrigerate in an air-tight container for up a week.
2 cups Japanese short-grain (sushi) rice
2 ¼ cups water
4 x 4 inch strip dried kombu (optional)
¼ cup rice vinegar
6 tablespoons rice wine vinegar
4 tablespoons sugar
2 tablespoon mirin (optional)
1 teaspoon salt
Place all the rice seasoning ingredients in a small saucepan. Heat on medium until sugar dissolves. Cool to room temperature and cover until use. Re-heat before using for the sushi rice. You will need some for the cucumber (below).
Place the rice in large bowl. Pick out any debris. Cover generously with cold water then scrub the rice well by rubbing between your fingers. Place in a colander and rinse with cold running water until clear.
Rice cooker: place the rice and water in the rice cooker. Stir and add the kombu. Cook according to the white rice setting
Stovetop: place the rice and water in a pot. Bring to boil over medium-high heat, stirring occasionally. Reduce to low. Add the strip of kombu and cover. Cook for 15 minutes. Remove from the heat and let it sit, covered for 15 more minutes.
Transfer rice to a large non-metal bowl. Sprinkle over the hot seasoning, 2 tablespoons at a time, using a cutting motion to mix in. Simultaneously fan the rice, which helps cool it down quicker and gives a glossy look. Tips: I use an electric fan to help with this step! I usually need 3 tablespoons vinegar per 1 cup uncooked rice. You want the rice to be well-seasoned but not mushy.
Keep the container with the rice covered until use. Or cool completely and refrigerate in an air-tight container for up to 5 days.
Easy Pickled Cucumber
1/2 cup thinly sliced English cucumber
2 tablespoons reserved rice seasoning, cooled (see sushi rice recipe above)
Place the cucumber and seasoning in a small non-reactive bowl. Mix well. Refrigerate and marinate for 15 – 30 minutes.
ASSEMBLY: assemble your bowl with rice topped with ahi tuna, dressing, cucumber, fresh avocado and green onions. Enjoy!