Anti-Inflammatory Sunflower-Crusted Tuna in Shiitake-Ginger Broth with Blueberry Salsa
An anti-inflammatory dinner that pairs yellowfin tuna in a sunflower-seed crust with a shiitake-ginger broth and a quick blueberry-mint salsa. The plate leans on three bioactives — selenium from tuna and sunflower, gingerols from fresh ginger and anthocyanins from blueberries — to land at roughly 130 mcg of selenium per serving.
- Prep
- 10 min
- Cook
- 12 min
- Total
- 22 min
- Servings
- 1
Ingredients
- 1steak (5 oz / 142g)yellowfin tuna
- 2tbsp (16g)raw sunflower seeds, finely chopped
- 4medium (60g)shiitake mushrooms, stems removed, sliced
- 1.5cups (360ml)low-sodium vegetable broth
- 1piece (15g)fresh ginger, half sliced and half grated
- 1.5tbsp (21g)extra-virgin olive oil
- 2cloves (6g)garlic, sliced
- 1/3cup (50g)fresh blueberries
- 6leavesfresh mint, chopped
- 1/2(~12g juice)lime, juiced
- 1/3cup (60g cooked)brown rice, cooked
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Combine the broth, the sliced ginger, garlic and shiitake in a small saucepan. Bring to a simmer and cook 8 minutes uncovered while you prepare the rest.
- 02
Stir half the blueberries (lightly crushed) with the mint, lime juice and a pinch of salt to make a quick salsa. Fold in the rest of the blueberries whole.
- 03
Pat the tuna dry, season with salt and pepper, and press the chopped sunflower seeds firmly onto both sides of the steak.
- 04
Heat 1 tbsp olive oil in a non-stick skillet over medium-high. Sear the tuna 90 seconds per side for rare in the center, longer if you prefer it cooked through. Transfer to a board to rest 1 minute.
- 05
Stir the grated ginger and remaining 1/2 tbsp olive oil into the broth. Taste and adjust the salt.
- 06
Slice the tuna into 1/2-inch thick pieces. Place the brown rice in a wide shallow bowl, ladle the shiitake broth around it, fan the tuna over the rice and crown with the blueberry-mint salsa.
Nutrition (per serving)
- Calories
- 570kcal
- Protein
- 41g
- Carbs
- 35g
- Fat
- 26g
- Fiber
- 7g
- Selenium
- 130mcg
- Zinc
- 3.5mg
- Iron
- 4mg
- B12
- 4.5mcg
- Iodine
- 22mcg
- Sodium
- 590mg