From EatingWell: March/April 2014
In this healthy tuna and quinoa recipe, tuna steaks are flash-cooked, sliced, then tossed in a quick, gingery marinade. The tuna,
vegetables and seaweed get dressed with some of the flavor-packed tataki marinade and served over protein-rich quinoa.
Ingredients: [‘red onion’, ‘reduced sodium soy sauce’, ‘lime juice’, ‘mirin’, ‘ginger’, ‘water’, ‘quinoa’, ‘fresh ahi tuna’, ‘salt’, ‘fresh ground pepper’, ‘canola oil’, ‘carrots’, ‘cucumbers’, ‘nori’]
Quantity of Ingredients: [“1 cup thinly sliced red onion”,”1/4 cup reduced sodium soy sauce”,”3 tablespoons lime juice”,”2 tablespoons mirin”,”1 tablespoon finely grated ginger”,”2 cups water”,”1 cup quinoa (rinsed well and can be pre-toasted)”,”1 lb fresh ahi tuna”,”1/4 teaspoon salt”,”1/4 teaspoon fresh ground pepper”,”3 tablespoons canola oil, divided (or other vegetable oil)”,”1 1/3 cups matchstick-cut carrots”,”1 1/3 cups matchstick-cut seeded cucumbers”,”4 sheets toasted nori, snipped into 1/2-inch squares “]
Number of Servings: 4
Steps: [‘Combine onion, soy sauce, lime juice, mirin and ginger in a 7-by-11-inch (or similar-size) baking dish. Set aside to marinate.’, ‘Bring water to a boil in a medium saucepan. Stir in (rinsed) quinoa. Reduce heat to a simmer, cover and cook until the grains are.’, ‘tender and reveal their spiraled germ, about 15 minutes. Remove from heat, uncover and fluff.’, ‘Meanwhile, season tuna on both sides with salt and pepper. Heat 1 tablespoon oil in a large skillet over high heat.’, ‘Add tuna and sear for 1 minute on each side for medium-rare. Transfer to a cutting board and cut into 1/2-inch slices.’, ‘Remove the onions from the marinade with a slotted spoon and reserve; transfer the sliced tuna to the marinade. Gently toss to coat and let sit 5 minutes. Use tongs to transfer the tuna back to the cutting board and cut into cubes.’, ‘Add the remaining 2 tablespoons oil to the marinade; stir 3 tablespoons of the mixture into the quinoa. Divide the quinoa among 4 shallow bowls and top with equal portions of the tuna, reserved onions, carrot, cucumber and nori. Drizzle with the remaining marinade and serve immediately.’]