Yuna's Pan-Seared Delights: Perfect Pairings

Pan-seared tuna is a versatile dish that can be served with a variety of sides to elevate your meal. When it comes to what to serve with pan-seared tuna, there are numerous options that will complement the flavours of the tuna without overshadowing it.

A popular choice is to pair the tuna with white rice and a side of greens, such as spinach, lettuce, cabbage, or fennel. You can also add some crunch with white sesame seeds or radish sprouts. If you're looking for a more substantial meal, tuna steaks go well with roasted green beans, wild rice fried rice, or Japanese mushroom rice.

For a refreshing option, a green salad or cherry tomato salad can be a great addition. And if you want something with a bit of spice, try serving it with Korean BBQ mushrooms or simple and succulent edamame.

No matter which side dish you choose, pan-seared tuna is a delicious and healthy option that can be prepared in a variety of ways to suit your taste.

Beans 'n' greens

Beans and greens is a classic Italian recipe that is comforting, delicious, and healthy. It is a great option for a meatless Monday, and can be served as a side dish or a main course. This recipe is also very adaptable, so you can make it your own!

To make beans and greens, you will need:

• Escarole (or Swiss chard, kale, or spinach)
• Cannellini beans (or Great Northern Beans)
• Chicken broth (or veggie broth)
• Romano cheese (or Parmesan)
• Olive oil
• Garlic
• Red pepper flakes
• Onion
• Fennel
• Salt and pepper, to taste

First, chop the escarole into chunks and boil for 5 minutes. Heat the olive oil in a separate pan and add the garlic and red pepper flakes. Keep an eye on the garlic, as you don't want it to burn. Once the garlic is golden brown, remove it from the pan. Next, add the beans, broth, and garlic to the pan and cook for a few minutes. Add the escarole and reduce the heat to medium-low. Cook for 15-20 minutes, stirring periodically. Finally, sprinkle with cheese and serve immediately.

This recipe is very adaptable and can be made to suit your taste preferences. For a more soup-like consistency, add more broth. You can also add meat, such as pancetta or capicola. For a vegetarian option, simply substitute veggie broth for the chicken broth. This dish can be served on its own, over pasta, or with crusty bread. It also freezes well, so don't hesitate to freeze your leftovers!

Asian-style salad

A typical Asian-style salad will include a variety of colourful, crunchy vegetables, such as cabbage, carrots, snap peas, and bell peppers. You can also add in some shelled edamame for protein and extra crunch.

For a Thai-inspired salad, try using a peanut dressing. You can make this by whisking together peanut butter or peanut dressing with soy sauce, lime juice, rice vinegar, honey, and ginger. For a more simple option, you could just use a store-bought sweet sesame dressing.

To make the salad, simply chop and combine all your chosen vegetables in a large bowl. If you're making your own dressing, whisk all the ingredients together in a separate bowl or jar. Just before serving, pour the dressing over the salad and toss to combine. You can then sprinkle the salad with sesame seeds and roasted peanuts or cashews for some extra crunch.

This type of salad is a great option to serve with pan-seared tuna as it is light and refreshing, and the bright, crunchy vegetables will complement the rich, meaty flavour of the tuna.

Rice

Pan-seared tuna is a versatile dish that can be served with a variety of rice-based accompaniments. Here are some ideas for serving pan-seared tuna with rice:

Create a rice bowl by serving the pan-seared tuna on a bed of Japanese short-grain rice or jasmine rice. Accompany the dish with blanched carrots, avocado cubes, edamame, and pickled ginger. For some spice, add thinly sliced jalapeños or red Fresno peppers. If you're a fan of nori, scatter thin strips over the rice bowl before serving. For a vegetarian option, substitute tofu for the tuna.

Serve the pan-seared tuna with a side of rice and green beans. This option provides a balanced meal with a combination of protein, carbohydrates, and vegetables.

Tuna Rice Bowl with Avocado and Cucumber

For a refreshing and healthy option, create a tuna rice bowl with avocado and cucumber. Start by cooking your preferred type of rice, such as white rice, brown rice, sushi rice, or cauliflower rice. Pat dry and season the tuna steaks with salt and pepper, and sear them in a hot skillet for 30-45 seconds on each side for a rare steak. Cut the tuna into bite-sized pieces and assemble the bowl with rice, avocado, cucumber, green onion, and fresh cilantro leaves. Serve with soy sauce, tamari sauce, or coconut aminos on the side.

Spicy Tuna Rice Bowl

For an extra kick, create a spicy tuna rice bowl by adding spicy mayo or wasabi mayo to the dish. You can also include other ingredients such as edamame, mango, or julienned carrots.

Green beans

Asian-Flavoured Green Beans

Add wasabi powder, garlic powder, and soy sauce to a glass dish. Marinate the tuna in this mixture for 15 minutes. Meanwhile, cook the green beans in a large pot of boiling salted water until crisp-tender, for about 4 minutes. Drain the beans and set them aside. Remove the tuna from the marinade and sprinkle with pepper. Heat some sesame oil in a large skillet over medium-high heat. Add the tuna to the skillet and cook for about 3 minutes on each side. Transfer the tuna to plates. Add the green beans, some brown sugar, and the reserved marinade to the skillet. Cook until the sauce thickens, stirring occasionally. Use tongs to place the beans alongside the tuna and serve.

Season the tuna steaks with salt and pepper and spray them with cooking spray. Cook the tuna on a hot grill for 1.5 minutes on each side for medium-rare. Transfer the tuna to a platter and let it rest for 5 minutes. Meanwhile, cook the green beans in a large pot of boiling salted water until tender, for about 3 minutes. Drain the beans. In a medium bowl, whisk together lemon juice and zest, garlic, and wasabi paste. Add the green beans, scallions, and sesame seeds to the bowl and toss to coat. Slice the tuna thinly and fan it out on plates. Pile a mound of dressed green beans on top of the tuna and serve.

Prepare the tuna steaks by marinating them in a mixture of soy sauce, wasabi powder, and garlic powder. Let the tuna rest for 15 minutes. Boil the green beans for 3 minutes, then drain and set aside. Sear the tuna steaks in a skillet to your desired level of doneness. One minute per side will be rare, while three minutes per side will be well-done. Remove the tuna from the skillet and add the marinade and green beans to the pan. Toss for a minute until coated. Serve the tuna with the green beans and a side of rice or soft oriental noodles.

Prepare the tuna steaks by marinating them in a mixture of soy sauce, toasted sesame oil, honey, salt, pepper, and cayenne pepper. Sear the tuna steaks in a hot skillet for 1-2 minutes on each side, depending on your desired level of doneness. Slice the tuna steaks and serve them with rice and green beans, or over a bed of greens with an Asian-style salad dressing.

Avocado

Sliced Avocado

Slice a ripe avocado in half, remove the pit, and carefully peel off the skin. Cut the avocado into thin slices and serve it alongside the pan-seared tuna. The cool, creamy avocado provides a nice contrast to the warm, seared tuna.

Create a sauce by blending together fresh cilantro, jalapeno, ginger, garlic, lime juice, soy sauce, sugar, salt, pepper, and olive oil. This sauce can be drizzled over the pan-seared tuna and avocado slices, adding a burst of flavour to the dish.

For a smoother, more delicate accompaniment, try pureeing the avocado. Simply blend the avocado with a little lime juice, salt, and pepper to taste. This puree can be used as a bed for the pan-seared tuna, adding a creamy and flavourful element to the dish.

For a refreshing side dish, combine avocado slices with mixed greens, cherry tomatoes, red onions, and a light vinaigrette. This salad can be served alongside the pan-seared tuna, providing a crisp and healthy contrast to the rich protein.

For a more textured option, create an avocado relish by chopping the avocado into small cubes and mixing it with diced red onions, fresh coriander, lime juice, and a touch of olive oil. This relish can be served as a topping for the pan-seared tuna, adding a burst of flavour and a beautiful presentation.

These are just a few ideas for serving avocados with pan-seared tuna. The versatility of avocados makes them a great choice for enhancing the flavour and presentation of this dish.

Frequently asked questions