Sesame-Crusted Seared Tuna
Hawaiian Rice Bowls
Ingredients
- 2 lb tuna fillets
- 1 Tbsp low-sodium soy sauce
- ¼ cup white sesame seeds
- ¼ cup black sesame seeds
- ½ tsp salt
- ½ tsp pepper
- 2 Tbsp sesame oil
Instructions
- Sprinkle fish with soy sauce. Place sesame seeds in a shallow dish; coat fish with sesame seeds, and sprinkle with salt and pepper.
- Cook fish in hot oil in a large skillet over medium-high heat 2 minutes per side or to desired doneness.
- Cut fish into cubes; serve over Hawaiian Rice Bowls recipe.
Side Dish Ingredients
- 2 (8.8-oz) pouches microwavable brown rice
- 1 (4-oz) pkg watercress
- 1 cup fully cooked shelled edamame
- 1 English cucumber, thinly sliced
- 1 cup diced pineapple
- ⅓ cup sweet cilantro-lime vinaigrette (such as Sam's Choice)
- 1 small avocado, sliced
- ¾ cup wonton strips
Side Dish Instructions
- Cook rice according to package direction.
- Combine watercress, edamame, cucumber, pineapple, and vinaigrette.
- Divide rice among 6 plates; top with watercress mixture, avocado, wonton strips and Sesame-Crusted Seared Tuna recipe.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
290
|
274
|
564
|
| Fat (g) | 12 | 10 | 22 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 40 | 7 | 47 |
| Carb (g) | 2 | 36 | 38 |
| Fiber (g) | 1 | 5 | 6 |
| Sodium (mg) | 374 | 119 | 493 |
Quick & Healthy Meal Plan
This recipe selected from the eMeals Quick & Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
