Ginger-Turmeric Tuna Steak with Shiitake, Bok Choy and Brown Rice
A seared yellowfin tuna steak rubbed with turmeric, ginger, and black pepper, served over brown rice with shiitake mushrooms and bok choy. Tuna is one of the densest natural sources of selenium, while turmeric and ginger bring curcumin and gingerol to round out an anti-inflammatory plate.
- Prep
- 8 min
- Cocción
- 15 min
- Total
- 23 min
- Porciones
- 1
Ingredientes
- 1steak (4 oz / 115g)yellowfin tuna
- 1/2cup (100g cooked)brown rice
- 60gshiitake mushrooms, sliced
- 1head (100g)baby bok choy, halved
- 1tbsp (14g)extra virgin olive oil
- 1tsp (5g)fresh ginger, grated
- 1/2tsp (1g)turmeric, ground
- 1clove (3g)garlic, minced
- 1tsp (5g)apple cider vinegar
- 1tbsp (15g)coconut aminos
- 1/4tspsea salt
- 1/8tspblack pepper
Preparación
- 01
Pat the tuna steak dry. Combine the turmeric, half the ginger, salt, and black pepper. Rub all over the tuna.
- 02
Cook the brown rice according to package directions, or use pre-cooked. Keep warm.
- 03
Heat 1/2 tbsp olive oil in a non-stick skillet over medium-high heat. Add the sliced shiitake and cook 4 minutes until golden, stirring occasionally.
- 04
Add the garlic and remaining ginger to the mushrooms. Cook 30 seconds. Add the halved bok choy cut-side down with a splash of water. Cover and steam-sear 2 minutes until the leaves wilt and stems are crisp-tender. Remove from heat.
- 05
Wipe out the skillet and return to high heat with the remaining 1/2 tbsp olive oil. When shimmering, add the tuna and sear 90 seconds per side for medium-rare. Remove and let rest 1 minute.
- 06
Whisk the coconut aminos and apple cider vinegar in a small bowl.
- 07
Plate the brown rice, top with the bok choy and shiitake, slice the tuna across the grain and lay on top, and drizzle the coconut aminos sauce over everything.
Nutrición (por porción)
- Calories
- 575kcal
- Protein
- 39g
- Carbs
- 48g
- Fat
- 18g
- Fiber
- 5g
- Selenium
- 130mcg
- Zinc
- 2.1mg
- Iron
- 3.2mg
- B12
- 2.5mcg
- Iodine
- 22mcg
- Sodium
- 690mg