Seared Tuna poke bowl

a sunny Hawaiian salad bowl
icon 30 min
two seared tuna poke bowls with mango and wasabi mayo © foodspring
The perfect light dinner for the summer – this tuna poke bowl is fresh and filling. Served with fresh cucumber, edamame beans, mango and avocado plus a homemade wasabi mayo. The tuna steaks are coated in sesame seeds before a quick sear so that it retains its beautiful pink hue inside but gains a crunchy exterior.

Ingredients

2 Persons

  • 80 g
    dry quinoa
  • 200 ml
    water
  • 2 x 120g
    tuna steaks
  • 1 tbsp
    mixed sesame seeds
  • 1 tsp
    Coconut oil
  • 150 g
    cucumber, diced
  • 100 g
    edamame beans
  • 0.5
    mango, peeled, diced
  • 0.5
    avocado, peeled, sliced
  • 2 squares
    crispy nori
  • 2
    spring onions, thinly sliced
  • drizzle
    soy sauce, to serve

WASABI MAYO:

  • 40 g
    0% fat Greek yogurt
  • 12 g
    Whey Protein Neutral
  • 15 g
    light mayonnaise
  • 1 tsp
    wasabi paste (or more, to taste)

Preparation

  • 1

    Place the quinoa into a sieve and rinse under cold running water. Drain and add to a small pot along with the 200ml water. Bring to a boil then turn the heat down to simmer. Leave to simmer for 10-15 minutes until cooked through then drain the quinoa well and return it to the pot. Cover with a lid and leave to sit for 5-10 minutes to absorb any remaining liquid.

  • 2

    For the wasabi mayo, whisk together the yogurt, neutral whey protein and mayonnaise until smooth. Add the wasabi to taste (different brands will vary in strength, it’s usually quite strong so start with a little and add more as needed).

  • 3

    Brush the outside of the tuna steaks with a little of the wasabi mayo then sprinkle the with the sesame seeds all over, pressing down so they adhere.

  • 4

    Heat the coconut oil in a medium frying pan over a high heat. Once hot, add the tuna steaks and cook for 1-2 minutes on each side (depending on thickness), then remove to a cutting board and slice.

  • 5

    Divide the cooked quinoa between two bowls. Top with the cucumber, edamame, mango, avocado and sliced tuna. Garnish with the crispy nori, spring onions and drizzle on the wasabi mayo. Serve with soy sauce for drizzling if you’d like.

  • 1
    Enjoy!
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Recipe Overview

Goal
shape
Total time
30 min
Difficulty
easy

Nutritional value, per portion

Protein
50g
Carbs
51g
Fat
19g
Calories
532 kcal