Tasty Tuna: Healthy Food Combos

Pan-seared tuna is a healthy and delicious meal, but what foods complement it best? There are several options to consider, depending on your preferences.

If you're looking for a well-rounded meal, pairing your tuna with a variety of roasted vegetables is always a good choice. Green beans, in particular, make an excellent companion to tuna, whether they're fried, roasted, or blackened. You could also try something like roasted lemon potatoes, or a simple side of edamame beans.

If you're a fan of rice, consider making a rice bowl with your tuna. This could include ingredients like greens, white rice, cucumbers, carrots, and nori, or even a more complex dish like seasoned Japanese rice with furikake.

For a refreshing twist, you could also serve your tuna with a salad. A simple green salad is always a good option, but you could also try something more unique, like an Asian cucumber salad or a spinach salad with sesame and garlic.

Lastly, if you're looking for something more indulgent, why not try cheese-stuffed mushrooms or an English muffin with eggs and hollandaise sauce?

There are endless possibilities when it comes to pairing healthy foods with pan-seared tuna. So, get creative and enjoy!

Beans 'n' greens

To make beans 'n' greens, start by sautéing escarole with olive oil, fresh garlic, and pepperoncini flakes (Italian red pepper flakes). Then, add some vegetable stock and canned cannelini beans, allowing the beans to absorb all the flavours. You can finish the dish with Parmesan cheese, but it's not necessary.

If you can't find escarole, you can use other leafy greens like kale, Swiss chard, mustard greens, or collard greens. This versatile side dish is the perfect complement to your pan-seared tuna, providing a healthy and delicious option that's quick and easy to prepare.

Ingredients:

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 1 cup vegetable stock
• 2 cans cannelini beans, drained and rinsed
• 1 bunch escarole, chopped into bite-sized pieces
• Salt and pepper, to taste
• Parmesan cheese, grated (optional)

Instructions:

• Heat olive oil in a large skillet over medium heat.
• Add minced garlic and red pepper flakes (if using). Sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
• Pour in the vegetable stock and bring to a simmer.
• Add the cannelini beans and escarole to the skillet. Stir well to combine, ensuring the beans and greens are coated in the garlic-infused stock.
• Cook for 5-7 minutes until the escarole is wilted and tender, and the beans are heated through.
• Remove from heat and season with salt and pepper to taste.
• If desired, sprinkle with grated Parmesan cheese before serving.

Enjoy your beans 'n' greens alongside your pan-seared tuna for a healthy and satisfying meal!

Green salad

A green salad is a perfect, healthy side dish to serve with your pan-seared tuna. It is light and refreshing, providing a great balance to the rich, meaty tuna steak.

A simple green salad can be made with mixed salad leaves, such as spinach or rocket, and crisp, fresh ingredients like cucumber, cherry tomatoes, and a light vinaigrette dressing. You could also add some slivers of radish or nori, and maybe some toasted sesame seeds for extra crunch.

If you want to get a little more creative, you could try an Asian-style salad with an Asian-style dressing. This could include ingredients such as spinach, cucumber, and a soy-ginger dressing. Alternatively, you could make a spinach salad with a Japanese Miso Mushroom dressing.

A green salad is a great way to add some colour and freshness to your plate, and it won't overpower the flavour of the tuna. It's a simple, yet delicious, option that will complement your pan-seared tuna steak perfectly.

Spinach or arugula salad

To make a spinach or arugula salad, you will need the following ingredients:

• Baby spinach or arugula
• Avocado
• Scallions
• Jalapeno
• Olive oil
• Lime juice
• Soy sauce
• Garlic
• Rice vinegar
• Salt and pepper

You can also add sesame seeds to the tuna before searing to give it a nice crust. To do this, pat the tuna dry, coat it in soy sauce, and then press it into a mixture of sesame seeds, granulated garlic or onion powder, dried herbs, salt, pepper, and a little sugar.

To prepare the salad, simply whisk together the olive oil, lime juice, rice vinegar, soy sauce, and garlic in a small bowl. Season with salt and pepper, and set aside. In a large bowl, combine the spinach or arugula, avocado, scallions, and jalapeno. Add the dressing and toss gently.

For the tuna, heat a non-stick pan over medium-high heat until very hot. Add a high-heat oil such as avocado or peanut oil to the pan. Carefully place the tuna in the pan and sear for about 1 minute on each side for rare, or up to 2 minutes for medium. You want to get a nice golden crust on the outside while keeping the middle rare.

Finally, slice the tuna and serve it on top of the salad. Enjoy!

Asian cucumber salad

A healthy, refreshing, and crunchy side dish, Asian Cucumber Salad is the perfect complement to your pan-seared tuna. Here's a detailed recipe to make it at home:

Ingredients:

• Cucumbers: Look for thin-skinned cucumbers such as English, Turkish, or Persian varieties. You'll need about 1 1/2 pounds, which should give you around 5 cups of sliced cucumbers.
• Rice vinegar: Opt for seasoned rice vinegar for the best flavor.
• Soy sauce: Use regular soy sauce or go for a gluten-free option like liquid amino acids.
• Sweetener: You can use maple syrup, honey, or your preferred sweetener.
• Toasted sesame seeds: These add a nice crunch and flavor to the salad.
• Optional ingredients: For some spice, include chili paste, chili flakes, or sriracha. You can also add scallions, chives, cilantro, or Thai basil for extra flavor and color.

Instructions:

• Using a fork, score the cucumbers lengthwise. This step helps the dressing cling to the cucumber, but you can skip it if you're short on time.
• Slice the cucumbers thinly.
• Place the cucumber slices in a bowl and toss them with a small amount of salt. This step helps draw out water and creates a more flavorful salad. Let the salted cucumbers sit for 20 minutes or up to a few hours.
• Strain the cucumbers without rinsing them. Place them in a large bowl.
• Add your desired herbs and spices: scallions, chives, cilantro, Thai basil, grated ginger, and/or grated garlic.
• Prepare the dressing by mixing rice vinegar, soy sauce, toasted sesame oil, maple syrup or honey, and (optional) red chili paste or sriracha.
• Pour the dressing over the cucumbers and mix well. Adjust the salt and spice to your taste preferences.
• Refrigerate the salad until ready to serve. It's best served the same day, but it can last up to 3 days in the fridge.

Variations:

The salad can be adapted to different cuisines:

• Thai: Add fish sauce, lime juice, Thai basil, and crushed peanuts.
• Korean: Include Gochujang, cilantro, ginger, and garlic.
• Japanese: Omit the garlic and chili paste and try adding chive blossoms.

Enjoy your healthy and delicious Asian Cucumber Salad alongside your pan-seared tuna!

Rice

Create a rice bowl by serving the pan-seared tuna on a bed of rice. You can use different types of rice such as Japanese short-grain rice, jasmine rice, or brown rice. For a healthier option, you can also use cauliflower rice for extra veggies. Top the rice with the tuna and add vegetables like avocado, cucumber, green onion, and fresh cilantro leaves. You can also include edamame, mango, or julienned carrots for extra colour and texture. Don't forget to season the tuna with salt and pepper, and perhaps some sesame seeds.

Wild Rice Fried Rice

This is a great alternative to white rice and is native to the Great Lakes region of North America. Wild rice has a nutty, rich flavour and can be fried with soy sauce and toasted sesame seeds. This could be a nice, hearty side dish to accompany the tuna.

Japanese Mushroom Rice

For an easy and tasty rice dish, try Japanese mushroom rice. This dish is made in a rice cooker, so it's convenient and can be kept warm until serving. The unique combination of butter and sesame oil in this dish gives the rice a wonderful flavour that will complement the tuna.

Spicy Mayo or Sauce

While not a rice dish per se, a spicy mayo or sauce can be a great addition to your tuna and rice meal. You can make a spicy mayo by mixing mayonnaise with sriracha or another chilli sauce. Alternatively, a zingy sauce made with fresh lime zest, lime juice, soy sauce, and grated ginger can be drizzled over the rice and tuna.

Remember to let the tuna be the star of the dish, and use these rice preparations as a delicious and healthy foundation to showcase the flavours of the fish.

Frequently asked questions