HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
HALF-SEARED TUNA
This method gives sushi-grade tuna the best of both worlds: searing one side gives that nice caramelization texture, leaving the top side raw delivers the fresh sushi texture.
Top with a soy-red onion-mayonnaise sauce and you're sure to impress!
Serve next to stir-fried sugar snaps and mushrooms (see last photo) for a complete meal.
PREP TIME: 5 min
COOK TIME: 2-3 min
SERVES: 2
INGREDIENTS
FOR THE SAUCE
-
2 Tbsp (30 ml) soy sauce
-
½ cup (120 g) mayonnaise
-
½ red onion (diced, about 50 g)
FOR THE TUNA
-
2 sushi-grade tuna steaks, about 2-3 cm thick
-
4 tsp (20 ml) sesame oil
-
Salt and pepper
COOKING INSTRUCTIONS
PREP THE SAUCE
1) Mix together the soy sauce, mayonnaise and diced red onion and let sit while you prep the fish (just so the onion softens a bit). Feel free to adjust proportions to your own taste.
PREP THE FISH
2) Season both sides of your tuna with salt and pepper.
3) With the back of a spoon, rub about 1 teaspoon sesame oil into each side.
4) Heat a non-stick pan over med-high heat and sear tuna pieces on one side only, until the cooked portion of the fish reaches the middle of the filet (about 2-3 minutes, depending on thickness).
SERVE
Transfer to individual serving plates and spoon over with the mayo-soy-onion sauce as desired.
OPTIONAL: STIR-FRIED VEGGIE SIDE
If making these as your side, start them AFTER you make the sauce, but BEFORE you put the fish in the pan...they take less than 10 min to cook, and you can take them off the stove while you cook your fish.
-
200 g oyster mushrooms
-
drizzle of sesame oil
-
400 g sugar snap peas
-
2 cloves garlic, minced
Sauté oyster mushrooms in a bit of sesame oil on med-high heat for about 5 min.
Add sugar snap peas and garlic to the pan and cook until peas are soft but still have a bit of a crunch (about 3-4 min).
Recipe & Photo Credit: Cathy Menees
BACK to SEAFOOD recipes
BACK to WEEK ONE meal plan
BACK to ALL MEAL PLANS
