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Seared Tuna with Wild Rice and Steamed Broccoli
Created by: Howcan Team
Ingredients
- 4 tuna steaks (6 oz each)
- 1 cup wild rice
- 2 cups water
- 1 head of broccoli, cut into florets
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 lemon, sliced
Instructions
- Rinse the wild rice under cold water and drain. In a medium saucepan, bring 2 cups of water to a boil. Add the wild rice, reduce heat to low, cover, and simmer for 15-20 minutes, or until the rice is tender and the water is absorbed.
- While the rice is cooking, season the tuna steaks with salt and pepper on both sides.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add the tuna steaks and sear for 2-3 minutes on each side for medium-rare, or longer if desired. Remove from the skillet and let rest for a few minutes.
- In a separate pot, bring water to a boil and place a steamer basket over the pot. Add the broccoli florets to the steamer basket, cover, and steam for 5-7 minutes, or until the broccoli is tender but still crisp.
- Divide the cooked wild rice among 4 plates. Place a seared tuna steak on top of the rice on each plate. Arrange the steamed broccoli around the tuna. Drizzle with the remaining olive oil and garnish with lemon slices.
- Serve immediately and enjoy!
Seared Tuna with Wild Rice and Steamed Broccoli is a dish that has its roots in the fusion of Asian and Western cuisines. The dish gained popularity in the 1980s as part of the growing interest in healthy and flavorful dining options. Renowned chefs like Nobu Matsuhisa and Jean-Georges Vongerichten were instrumental in popularizing this dish in their respective restaurants, infusing it with their signature culinary styles. Today, the best versions of this dish can be found in high-end seafood restaurants and Asian fusion eateries, where the quality of the tuna is paramount. The key to a perfect seared tuna lies in using fresh, sushi-grade fish and achieving a crispy exterior while maintaining a rare, tender center. The wild rice adds a nutty flavor and chewy texture, complementing the rich, meaty tuna. The steamed broccoli provides a refreshing contrast, completing the dish with its vibrant color and crispness. For a twist on the traditional preparation, some chefs marinate the tuna in a blend of soy sauce, ginger, and sesame oil before searing, adding an extra layer of umami flavor. This dish continues to be a favorite among health-conscious diners and seafood enthusiasts, offering a delightful combination of flavors and textures that never fails to impress.
40 min
4
350 calories
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