SUSTAINABLE SEARED AHI POWER BOWL
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| COOKING TIME 30 MINS |
SERVES 2 |
CHEF's PHOTO |
| This flavor-packed protein and fiber-rich meal is not only delicious, it will keep you full for hours. Recipe by Mia Syn, RD. |  |
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| COOKING TIME 30 MINS |
SERVES 2 |
RECIPE BY MIA SYN, MS, RDN |
This flavor-packed protein and fiber-rich meal is not only delicious, it will keep you full for hours. Recipe by Mia Syn, RD.
Here's Chef's version, now it's your turn!
DID YOU KNOW?
TUNA IS One of the most popular AND ECONOMICALLY VALUABLE seafoods.
Tuna can be found in the Pacific, Atlantic, and Indian oceans, AS WELL AS THE MEDITERRANEAN SEA.
DID YOU KNOW?
TUNA IS One of the most popular AND ECONOMICALLY VALUABLE seafoods.
Tuna can be found in the Pacific, Atlantic, and Indian oceans AS WELL AS THE MEDITERRANEAN SEA.
| Many stocks are healthy and being fished sustainably (around 25% of global tuna catch are currently MSC certified, so plenty to choose from). Other stocks are still overfished, so it’s vital you choose your tuna with care! | Tuna are some of the fastest swimmers in the ocean. Some yellowfin tuna have had burst speeds recorded of around 30mph. |
Ready to cook? Let's see what you need!
INGREDIENTS
REMEMBER TO
Power bowl:
1/4 c black sesame seeds
1/4 c white sesame seeds
2 MSC certified Ahi Tuna Steaks from Aldi
1/4 c green onion, diced
1/2 c edamame, shelled
1/2 avocado, thinly sliced
1/2 c cucumber, thinly sliced
2 c mixed greens
1/3 c shredded carrots
1 c arborio or brown rice, cooked
1/2 c radish, thinly sliced
Dressing:
2 T natural rice vinegar
1 T sesame oil
2 T gluten-free tamari
1 t lime juice
1/4 t salt
1 t garlic, minced
Nutrition Information
2 servings
Calories: 650 kcal
Total Fat (g): 32 g
Cholesterol: 50 mg
Sodium: 1375 mg
Total Carbs: 47 g
Fibers: 14 g
Sugars: 3 g
Protein: 41 g
Let's cook!
STEP 1
In a shallow dish, combine black and white sesame seeds. Dredge tuna in sesame seeds to coat tuna evenly.
STEP 2
Heat a large skillet over medium-high heat with sesame oil. Add tuna steak to the pan and sear for about 60 seconds on each side. Repeat with remaining steaks and set aside. Allow to cool before slicing into ¼-inch thick pieces.
STEP 3
Whisk together dressing ingredients in a medium mixing bowl and set aside.
STEP 4
Cook rice according to package instructions and divide between two serving bowls along with edamame, green onion, avocado, cucumber, mixed greens carrots, and radish. Top bowls with seared tuna steaks and serve with dressing on the side.
Before you DIVE in! We'd love to see your finished dish. Take a photo and share it on Facebook OR INSTAGRAM: TAG US @MSCBLUEFISH AND INCLUDE #FEELGOODSEAFOOD.
Now enjoy your dish in the knowledge you've helped protect our oceans.
Because sustainable seafood is...
GOOD FOR YOU...
...AND OUR OCEANS TOO
AND WE NEED OUR OCEANS TO THRIVE
| They contain 80 percent of our world’s biodiversity. | They’re the lungs of our planet, providing us with the oxygen we need. | And they feed over 3 billion people. |
| They contain 80 percent of our world’s biodiversity. |
| They’re the lungs of our planet, providing us with the oxygen we need. |
| And they feed over 3 billion people. |
So the next time you buy fish, remember to look for the blue fish label.
This means your seafood has been sourced by a fishery committed to protecting fish stocks, habitats, and livelihoods.
ABOUT MIA SYN, MS, RDN
Mia Syn is a registered dietitian nutritionist and national on-air nutrition expert. As one of the most recognized and trusted young dietitians in the media, she has helped millions of viewers, readers and clients learn and implement healthier, sustainable eating habits. Find her sharing evidence-based nutrition tips, recipes, and meal ideas on TV affiliates across the country each week and at www.nutritionbymia.com and @nutritionbymia on Instagram.
FIND US ON
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Image Credits |
Chef Bart portrait: David Loftus
Tuna illustration: © Scandinavian Fishing Year Book
Earth: Shutterstock
Chef's dish photo: Recipe from The Tinned Fish Cookbook: Easy -to-Make Meals from Ocean to Plate – Sustainably Canned, 100% Delicious ©Bart van Olphen, 2019, 2020. Translation © The Experiment, 2020. Reprinted by permission of The Experiment. Available wherever books are sold. experimentpublishing.com. Photo credit: David Loftus
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