Seared Tuna Steak with Steamed Greens
Seared Tuna Steak with Steamed Greens is a gourmet yet simple meal that combines high-quality protein from the tuna with the essential nutrients of green vegetables. This dish is perfect for those who enjoy a light, flavourful meal that’s easy to prepare and packed with health benefits. Whether you’re looking to impress at a dinner or fuel up after a workout, this meal fits seamlessly into a busy lifestyle while supporting your dietary goals.
ingredients
4 tuna steaks (about 150g each)
200g broccoli florets
200g spinach leaves
2 tablespoons olive oil
1 lemon, juiced and zested
Salt and freshly ground black pepper
Optional: sesame seeds, for garnish
quick facts
Total Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Shelf Life: 2 days in the fridge
Difficulty Level: Easy
nutritional information
Calories: 280 per serving
Proteins: 30g
Carbohydrates: 5g
Fats: 16g
Significant nutrients: High in omega-3 fatty acids, vitamins D and B, and iron
Step-by-Step Instructions
- Heat a non-stick frying pan over medium-high heat and add one tablespoon of olive oil.
- Season the tuna steaks with salt and black pepper. Place them in the pan and sear for about 2 minutes on each side, or until cooked to your liking. The centre should remain pink if you prefer medium-rare.
- In a steamer, steam the broccoli and spinach until just tender, about 5-7 minutes.
- To serve, divide the steamed greens among the meal prep containers. Place a seared tuna steak on top of the greens in each container.
- Drizzle with lemon juice and sprinkle lemon zest over the tuna steaks. Garnish with sesame seeds if using.
Storage tips
Pack the tuna steaks and greens in airtight containers and store in the fridge. To ensure the best quality, consume within two days.
reheating instructions
Best served cold or at room temperature to maintain the texture and flavour of the tuna. If reheating is preferred, do so gently in the microwave, covered, on low power.
benefits
This meal is perfect for those looking to maintain a healthy diet with high-quality proteins and essential vitamins and minerals. The omega-3 fatty acids in tuna are excellent for heart health and cognitive function.
Serving suggestions
This dish can be enhanced with a side of quinoa or a light vinaigrette. For a different flavour profile, add a soy-ginger sauce or a sprinkle of chilli flakes for some heat.