Lebanese Seared Tuna over Tabbouleh-Style Quinoa with Brazil-Nut Za'atar
A Lebanese-style dinner — quick-seared tuna over a parsley-mint-lemon quinoa tabbouleh, finished with a Brazil-nut za'atar and warm cucumber-tomato salad. Tuna and a single Brazil nut more than cover the day's selenium target.
- Prep
- 12 min
- Cook
- 8 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 4oz (115g)yellowfin tuna steak, sushi-grade
- 1(4g)Brazil nut, finely chopped
- 1/2cup (90g cooked)quinoa
- 1/2cup loose (15g)flat-leaf parsley, finely chopped
- 2tbsp loose (5g)fresh mint, chopped
- 1/2small (75g)cucumber, finely diced
- 1/2cup (75g)cherry tomatoes, quartered
- 1tbsp (14g)extra-virgin olive oil
- 2cloves (6g)garlic, minced
- 1/2tspdried za'atar
- 1/2tspsumac
- 1/2(~25g juice)lemon, juiced
- 1tsplemon zest
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Cool the cooked quinoa to room temperature in a wide bowl. Add parsley, mint, cucumber, half the cherry tomatoes, garlic, sumac, lemon juice, and 2 tsp olive oil. Toss; season with half the salt and the pepper. Set aside.
- 02
Mix chopped Brazil nut with za'atar, lemon zest, and a pinch of salt on a small plate.
- 03
Pat tuna dry; season with remaining salt. Heat a clean small skillet over high heat with the remaining olive oil. Sear tuna 60 seconds per side for medium-rare. Rest 2 minutes; slice against the grain.
- 04
Warm the remaining cherry tomatoes briefly in the same skillet, off heat, to wake them up — 30 seconds.
- 05
Plate the tabbouleh-style quinoa, lean the sliced tuna against it, scatter warm tomatoes around, dust the Brazil-nut za'atar over the tuna.
Nutrition (per serving)
- Calories
- 578kcal
- Protein
- 36g
- Carbs
- 44g
- Fat
- 26g
- Fiber
- 7g
- Selenium
- 152mcg
- Zinc
- 2.6mg
- Iron
- 3.4mg
- B12
- 2.4mcg
- Iodine
- 22mcg
- Sodium
- 620mg