Seared Ahi Tuna Bowl


A nutritious, high-protein bowl that is full of flavors!

Calling all sushi and poke lovers, this is the ultimate dish for you! Seared ahi tuna with fresh vegetables and fruits over rice is a protein-packed, gluten-free meal* that will satisfy your cravings. A homemade ponzu (Japanese citrus sauce) is drizzled on top to bring all the flavors together.

I have always loved sashimi growing up, however, sushi, poke, or any raw fish meal is quite expensive outside home. Purchasing a good quality fish is also expensive, but you get more bang for your buck when you make such dishes from scratch. I recently purchased a wholesale pack of ahi tuna steaks and have been enjoying a variety of tuna dishes, meaning you can expect a few more tuna recipes after this initial one! For this recipe, I kept it very simple and enjoyed a seared rare tuna steak. Tuna is mostly eaten raw or semi-raw because thoroughly cooked tuna is quite dry, due to its low fat content. A well-done tuna steak would be similar to canned tuna, and that’s just not what we are achieving here.

How to purchase safe tuna?

Consuming raw fish will always come with risks. High-risk individuals should not consume it. Be cautious of your tuna’s source and make sure you are purchasing sashimi-grade fish. Sashimi-grade is an unofficial term which means the seller states that the fish is safe for raw consumption, based on FDA guidelines. The fish should be frozen for a certain amount of time right after it is caught to kill any parasites. Wild fish is more likely to have parasites than farmed fish. The best tips to purchasing a fish that is to be eaten raw is to buy from a reliable source and read reviews. I did plenty of research on my supplier before purchasing the tuna from them.

How to prepare ahi tuna at home: If the tuna steak arrives frozen, thaw it in the fridge and eat within 24 hours of thawing. Sanitize cutting boards and knives with boiled waiter.

Ingredients and nutrition benefits:

Tuna is a lower calorie, high protein fish that is rich in B vitamins and potassium. I accompanied the tuna rice with carrots, edamame, pineapples, cucumber, and avocado for color and nutrient variety. Adding more colors=adding a wider variety or vitamins and minerals. These ingredients are all low fat (with the exception of avocado, which contains healthy fats), but very satiating!


Seared Ahi Tuna Bowl

yield: 1 large bowl

total cook time: 20 min.

Ingredients:

For the Tuna:

  • 170 g. or 6 oz. sashimi-grade tuna steak
  • 30 g. or 2 tbsp. light soy sauce* (use tamari for gluten-free option)
  • 30 g. or 2 tbsp. orange juice
  • 8 g. or 1 1/2 tsp. lemon juice

For bowl:

  • 235 g. or 1 1/2 c. cooked short-grain rice
  • 50 g. or 1/3 c. spiralized or shredded carrots
  • 52 g. or 1/3 c. cooked edamame
  • 55 g. or 1/3 c. diced pineapples or mango
  • 8 slices cucumber
  • 1/2 medium avocado, sliced
  • furikake or sesame seeds to top, optional

For the citrus ponzu:

  • 30 g. or 2 tbsp. light soy sauce (use tamari for gluten-free option)
  • 30 g. or 2 tbsp. orange juice
  • 8 g. or 1 1/2 tsp. lemon juice

Directions:

  1. Mix together the soy sauce, orange juice, and lemon juice to make the tuna marinade. Marinate the tuna steak in the sauce for at least 10 minutes (marinated 5 minutes on each side).
  2. Heat a cast iron skillet over high heat. Sear each side of the steak for 1 minute. Remove and rest for 2 minutes. Thinly slice the steak and set aside.
  3. Add the rice to a large bowl or plate and add the carrots, edamame, pineapple, cucumber, avocado, and tuna on top. Sprinkle furikake.
  4. In a small bowl, mix soy sauce, orange juice, and lemon juice. Drizzle some of the sauce over the bowl and enjoy!

Recipe notes:

  • Tuna should be consumed immediately after eating. If you have leftovers, refrigerate for up to 24 hours.
  • *To make this recipe gluten-free, use tamari.

This post contains affiliate links, which I may receive a commission at no additional cost to you.

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