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Pan-Seared Tuna with Wild Rice
Created by: Howcan Team
Ingredients
- 4 tuna steaks, 6 ounces each
- 1 cup wild rice
- 2 cups chicken or vegetable broth
- 1 tablespoon olive oil
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon minced garlic
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 1 tablespoon chopped fresh parsley
Instructions
- Rinse the wild rice under cold water and drain. In a medium saucepan, bring the broth to a boil. Add the wild rice, reduce heat to low, cover, and simmer for 45 minutes or until the rice is tender and the liquid is absorbed.
- While the rice is cooking, pat the tuna steaks dry with paper towels. Season both sides with salt and black pepper.
- In a large skillet, heat the olive oil over medium-high heat. Add the tuna steaks and sear for 2-3 minutes on each side for medium-rare, or longer if desired. Remove the tuna from the skillet and set aside.
- In the same skillet, add the minced garlic and cook for 1 minute. Stir in the soy sauce and sesame oil, then add the cooked wild rice. Toss to combine and heat through for 2-3 minutes.
- Divide the wild rice among serving plates and top with the pan-seared tuna steaks. Sprinkle with chopped parsley and serve immediately.
Pan-seared tuna with wild rice is a dish that combines the delicate flavors of fresh tuna with the earthy richness of wild rice. This dish has its roots in the coastal regions where fresh seafood is abundant and wild rice is a staple grain. Chefs like Nobu Matsuhisa have popularized this dish with their innovative fusion of Japanese and Peruvian flavors. The key to a perfect pan-seared tuna with wild rice lies in the quality of the tuna, which should be fresh and sushi-grade, and the cooking technique, which requires a hot pan to achieve a crispy exterior while keeping the interior tender and moist. For the best version of this dish, head to coastal regions like Hawaii or Japan, where the freshest tuna is readily available. Alternatively, consider adding a citrusy marinade or a spicy rub to the tuna before searing for a unique twist on this classic dish.
35 min
4
350 calories
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