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High Protein Tuna Rice Bowl

High Protein Tuna Rice Bowl - recipe card
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A quick, satisfying bowl featuring seared tuna steaks over seasoned rice with a vibrant cucumber and avocado salad. The tuna is crusted with sesame seeds for a nutty crunch, while a tangy soy-ginger dressing ties everything together, delivering a protein-packed meal that’s perfect for lunch or a light dinner.

Ingredients

Scale
  • 1 1/2 cups uncooked jasmine rice
  • 1 1/2 cups water
  • 1 tbsp rice vinegar
  • 1 tsp kosher salt, divided
  • 4 (6 oz) tuna steaks (about 1 inch thick)
  • 2 tbsp toasted sesame seeds (black and white mixed)
  • 1 tbsp avocado oil (or high smoke point oil)
  • 1 large cucumber, seeded and cut into 1/2-inch dice (about 1 cup)
  • 1 medium avocado, diced
  • 1/4 cup green onions, sliced thin (white and green parts)
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp fresh lime juice
  • 1 tsp toasted sesame oil
  • 1 tsp honey
  • 1 tsp fresh ginger, grated
  • 1 clove garlic, minced
  • Optional: 1/4 cup edamame, shelled (for extra protein)
  • Fresh cilantro leaves for garnish (optional)

Instructions

  1. Rinse the jasmine rice under cold running water until the water runs clear (about 1-2 minutes). This removes excess starch and prevents the rice from becoming gummy. Combine the rice, water, and 1/2 teaspoon of the kosher salt in a medium saucepan over high heat.
  2. Bring the rice to a full, rolling boil, then reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 minutes. Do not lift the lid during cooking. Turn off the heat and let the rice sit, covered, for 5 minutes. Then fluff with a fork and stir in the rice vinegar and remaining 1/2 teaspoon of salt. Keep covered until ready to serve.
  3. While the rice cooks, prepare the dressing. In a small bowl, whisk together the soy sauce, lime juice, sesame oil, honey, grated ginger, and minced garlic until honey is dissolved. Set aside.
  4. Pat the tuna steaks completely dry with paper towels. This is crucial for a good sear. Press the sesame seeds onto both flat sides of each steak, applying gentle but firm pressure so the seeds adhere well. Season lightly with salt and pepper if desired (note: sesame seeds can be salt-free, so add 1/2 tsp salt if you want more seasoning).
  5. Heat a large cast-iron or heavy-bottomed skillet over high heat until it’s smoking slightly (about 2-3 minutes). Add the avocado oil, swirling to coat the pan. Carefully place the tuna steaks in the skillet (you should hear a strong sizzle). Cook for 1-2 minutes per side, depending on thickness, for a medium-rare finish (internal temperature of 125°F / 52°C). For well done, cook 3 minutes per side until internal temp reaches 140°F / 60°C. Avoid moving the steaks while searing to get a golden crust.
  6. Transfer the seared tuna to a cutting board and let it rest for 5 minutes. Resting allows the juices to redistribute, keeping the fish moist. After resting, slice against the grain into 1/4-inch thick slices.
  7. Meanwhile, prepare the fresh toppings: in a medium bowl, combine the diced cucumber, diced avocado, and sliced green onions. Gently toss with 2 tablespoons of the dressing, being careful not to mash the avocado.
  8. For the optional edamame: if using, bring a small pot of water to a boil, add the edamame, and cook for 3-4 minutes until tender. Drain and immediately rinse with cold water to stop cooking. Pat dry.
  9. To assemble the bowls: Divide the seasoned rice among 4 bowls. Top each bowl with an equal portion of the cucumber-avocado salad, sliced tuna (arrange overlapping pieces), and edamame if using. Drizzle the remaining dressing over the top, and garnish with fresh cilantro, if desired. Tips: For a warm rice bowl, serve immediately. For meal prep, store components separately and reheat the rice and tuna before assembling.
  10. Serving and seasoning check: Taste the bowl before serving. The soy sauce and rice vinegar should give a balanced salty-sour tang. If you prefer a spicier kick, add a drizzle of sriracha or a sprinkle of chili flakes. Adjust the dressing with an extra squeeze of lime if desired.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep the rice, tuna, and cucumber-avocado salad in separate containers to avoid sogginess. The rice will keep for 3-4 days, the tuna for 2 days, and the salad for 1 day (avocado may brown). Freezing: Cooked tuna can be frozen for up to 2 months, but the texture will change upon thawing; it’s best enjoyed fresh. Store cooked rice in the freezer for up to 3 months in a sealed bag. Reheating: For the rice, microwave with a damp paper towel for 1-2 minutes until hot. For the tuna, reheat gently in a skillet over medium heat for 1-2 minutes per side, being careful not to overcook; or enjoy cold in a poke-style bowl. The salad is best served cold and does not need reheating.

Nutrition

Keywords: tuna rice bowl, high protein bowl, seared tuna, sesame tuna, rice bowl recipe, healthy dinner, quick lunch, Asian fusion, fish recipe, protein meal prep

Find it online: https://thehighproteinrecipes.com/high-protein-tuna-rice-bowl-recipe/