Seared Yellowfin Tuna with Greens & Mushrooms

Sick of eating tuna out of a can? Then let’s put will tuna on a whole new level for you. This delicious recipe uses sashimi grade tuna. When seared to perfection, you will never want to go back to your old tuna ways. This recipe is not only lean and tasty – It’s also super quick (20 minutes to cook from scratch). Enjoy raw as pictured or cooked to your desired tenderness.

 

Serves 1

Ingredients:

180g Sashimi grade yellow fin tuna

1 tbsp sesame seeds

2 cups mixed mushrooms, sliced (enoki, oyster, shitake and button mushrooms are a nice mix)

2 cups green, washed and roughly chopped (spinach, kale or water spinach are all work well)

½ bunch brocollini, trimmed and cut

Grape seed oil

 

Dressing:

1 tbsp. Tamari soy sauce

1 tbsp. Mirin (Japanese rice wine)

1 tsp. white Miso paste

 

Method:

  1. To make the dressing: place the Tamari, Mirin and white miso paste in a jar. Shake well until the miso paste has dissolved.  Taste to check flavour and just to suit your tastes.
  2. Pour the sesame seeds onto a plate. Press both sides of the tuna into the sesame seeds until coated.  Set aside.
  3. Put a teaspoon of grape seed oil in a fry pan and heat over medium-high heat. Add the mushrooms and cook until soft.  Add the brocollini and stir.  Cook until just tender.  Add the greens and stir until wilted.  Pour the dressing over the vegetables and take off the heat.
  4. Heat a fry pan over high heat. Add one teaspoon of grape seed oil and heat.  Place the tuna into the fry pan and cook for one minute.  Turn and cook for another minute (this will result in your tuna being seared on the outside, but still raw on the inside – cook for longer if you prefer your tuna a little more cooked).
  5. Take tuna out of fry pan and using a sharp knife, cut thick strips on the diagonal.
  6. Place the vegetables in the bottom of a bowl. Pour over any juices from the dressing.
  7. Place on the tuna strips.

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