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Mediterranean Quinoa Bowl with Seared Tuna
Created by: Howcan Team
Ingredients
- 1 cup quinoa
- 2 cups water
- 1/2 teaspoon salt
- 1/4 cup Kalamata olives, chopped
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 2 6-ounce tuna steaks
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Rinse the quinoa under cold water using a fine-mesh strainer. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa and 1/2 teaspoon of salt. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
- In a large bowl, combine the cooked quinoa, chopped Kalamata olives, cherry tomatoes, diced cucumber, finely chopped red onion, crumbled feta cheese, and chopped fresh parsley. Toss to combine and set aside.
- In a small bowl, mix together the paprika, garlic powder, salt, and pepper. Rub the spice mixture onto both sides of the tuna steaks.
- In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once hot, add the tuna steaks and sear for 2-3 minutes on each side, or until the desired level of doneness is reached.
- Divide the Mediterranean quinoa mixture between two bowls. Top each bowl with a seared tuna steak. Serve with lemon wedges on the side for squeezing over the tuna. Enjoy!
The Mediterranean Quinoa Bowl with Seared Tuna is a delightful fusion of flavors and textures that has its roots in the coastal regions of the Mediterranean. This dish combines the nutty taste of quinoa with the freshness of seared tuna, and is often enhanced with a variety of Mediterranean ingredients such as olives, tomatoes, cucumbers, and feta cheese. Renowned chefs like Yotam Ottolenghi and Jamie Oliver have popularized this dish, infusing it with their own unique twists and culinary expertise. The best versions of this dish can be found in seaside restaurants along the Mediterranean coast, where the tuna is often sourced fresh from local fishermen. The key to a perfect Mediterranean Quinoa Bowl with Seared Tuna lies in the quality of the tuna and the balance of flavors in the accompanying ingredients. For a unique twist, some chefs also incorporate traditional Mediterranean spices like oregano, thyme, and lemon zest to elevate the dish to new heights. Whether enjoyed in a bustling Mediterranean eatery or recreated at home, this dish is a celebration of the vibrant flavors of the region.
30 min
2
450 calories
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