If there were a dish to be labeled ‘Super Meal’ hands down this would be it. This dish is ridiculously delicious! I found it to be a smart, quick and easy way to incorporate super food ingredients on a delicious plate. The nutritional composition of the tuna steak, spinach and quinoa makes it an excellent fuel source for any active individual – And quickly became one of my personal fave’s!
Believe it or not, this was my very first time searing tuna… I know, I know where have I been (hidden under a rock perhaps). I found myself having a hard time resisting the urge to overcook this incredible meaty fish. It cooks very quickly, and is best prepared rare to medium-rare. Searing this steak and enjoying its goodness… well, first time may be a charm, but I guarantee this will not be my last.
Fresh tuna (also known as yellowfin) is an excellent source of protein, essential vitamins and nutrients and – here’s the kicker… its super low in fat!
For the Tuna Steak - keep it simple ~ 2 Ahi tuna steaks ~ Cayenne pepper ~ Salt & Black pepper ~ Extra Virgin Olive Oil
For the Quinoa (a protein powerhouse) – 1 cup red quinoa ~ 1 cup of chicken or vegetable broth ~ 1 cup water
For the super nutritional content of the quinoa and its stunning benefits check out an earlier recipe post on Quinoa & Tilapia.
I applied a generous amount of cracked black pepper mixed in with cayenne powder.
J’adore Spinach! Its great raw AND cooked, versatile in salads, in recipes, and is one of the most nutrient-dense foods on the planet! Aids your body in creating red blood cells to bring oxygen throughout the body.
Quinoa tends to have an aggressive nutty flavor, so to temper this, I mixed a cup of chicken broth with a cup of water to the 1 cup of quinoa, keeping a 2:1 ratio.
Sea salt & pepper. That’s it! I’ve learned that it’s best if you don’t over season it.
Steps ~ Coat tuna steak with salt, pepper and cayenne powder. Slightly press it into the tuna, being gentle with the flesh. Heat a cast iron pan over high heat. (I’d avoid using Teflon since you’ll need VERY high heat). Add olive oil. You’ll know the pan is hot enough when you hear it begin to sizzle. Add tuna steak to the hot cooking surface and sear the tuna for about 2 minutes on each side, or until desired doneness is reached. (1 1/2 minutes per side for rare.) Remove from heat, and allow the fish to cool for about 8 – 10 minutes.
To slice, cut tuna against the grain with a very sharp knife. Add 1-1½ cup Spinach or your favorite leafy green vegetable to go along with your tuna steak. Arrange on top of Quinoa. Then garnish with Alfalfa sprouts.
The spicy pepper crust from the cayenne & cracked peppercorns – perfect amount of heat – perfect amount of yumminess.
Quite simply, this dish is an excellent fuel source. It’s quick simple preparation but offers a lot of mileage in endurance building nutrients. A super blend of omega-3’s, protein, iron, carbs & fiber (quinoa) and a number of essential nutrients for unsurpassed health benefits.
I hope this beautifully easy recipe inspires you to eat heart-healthy, be active, and fuel your engines with the nutrient best. Enjoy!