Seared Tuna & Asian Rainbow Salad
This recipe is a delightful combination of seared tuna and a vibrant Asian rainbow salad. The tuna is perfectly seared and chilled for easy slicing, while the salad is a colorful mix of fresh, crunchy vegetables seasoned with apple cider vinegar. The dish is finished with a drizzle of poké bowl sauce and a sprinkle of sesame seeds for added flavor and texture.
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Ingredients
Tuna
x Tuna Steaks2
Vegetable Oil1tbsp
Poké Bowl Sauce1/2cup
White Sesame Seeds (toasted)2tbsp
Black Sesame Seeds1tbsp
Salt & Pepper to taste
Rainbow Salad
Carrots (julienne)2cups
Red Cabbage (thinly shredded)2cups
Red Pepper (julienne)1cup
Yellow Pepper (julienne)1cup
Spring Onion (thinly sliced diagonally)1cup
Apple Cider Vinegar2tbsp- Salt & Pepper to taste
Nutrition (per serving)
Calories
266.4kcal (13.32%)
Protein
3.8g (7.54%)
Carbs
15.6g (5.66%)
Sugars
5.8g (11.7%)
Healthy Fat
18.8g
Unhealthy Fat
3.0g
% Daily Value based on a 2000 calorie diet
How to make Seared Tuna & Asian Rainbow Salad
Prepare the Tuna
- Step 1
Cut the tuna steaks lengthwise into thick strips (about 3cm wide). Season with salt and pepper, then drizzle with vegetable oil. Rub the seasoning and oil all around the tuna.
- Step 2
Heat a small pan until smoking hot. Place two tuna strips into the pan and sear for 5 seconds, then quickly turn onto the next side to sear for 5 seconds. Repeat the process until all four sides are seared, then remove and do the other steak strips.
- Step 3
Refrigerate the seared tuna until completely cold. This makes slicing easy.
Prepare the Rainbow Salad
- Step 1
Place all the cut vegetables into a mixing bowl. Season with salt, pepper, and apple cider vinegar. Mix well, then transfer onto a platter.
Assemble the Dish
- Step 1
Once the tuna is completely cold, slice it into very thin slices. Arrange the tuna slices on top of the rainbow salad.
- Step 2
Drizzle with the poké bowl sauce and garnish with toasted sesame seeds as well as black sesame seeds.
Nutrition (per serving)
Nutrition (per serving)
Calories
266.4kcal (13.32%)
Protein
3.8g (7.54%)
Carbs
15.6g (5.66%)
Sugars
5.8g (11.7%)
Healthy Fat
18.8g
Unhealthy Fat
3.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Refrigerating the seared tuna before slicing ensures clean and thin slices.
Use a smoking hot pan for searing to achieve a perfect crust without overcooking the tuna.
Toast the sesame seeds beforehand to enhance their nutty flavor.
FAQS
Can I use a different type of fish?
Yes, you can substitute tuna with other firm fish like salmon or swordfish, but the cooking time may vary.
What is poké bowl sauce?
Poké bowl sauce is typically a blend of soy sauce, sesame oil, rice vinegar, and other seasonings. You can use store-bought or make your own.
Can I prepare the salad ahead of time?
Yes, you can prepare the salad ahead of time, but add the apple cider vinegar and seasoning just before serving to keep the vegetables fresh.
How do I toast sesame seeds?
To toast sesame seeds, heat a dry skillet over medium heat and add the seeds. Stir frequently until they turn golden brown and release a nutty aroma.
Can I make this dish gluten-free?
Yes, ensure the poké bowl sauce is gluten-free or substitute it with tamari or coconut aminos.
Private Chef Anna
(@chefanna)
I have been a professional South African chef for 18 years, now teaching kids & adults how to cook by using their instincts. I am self-taught and have an extreme passion for various international cuisines. I have fallen in love with teaching others the skills that I have learnt, inspiring them through creative cooking.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia