Sushi grade seared Ahi tuna is served over a bed of roasted winter vegetables and Israeli couscous. Drizzled with a soy ginger glaze it’s a delicious and easy meal.
I used to think I hated tuna. Memories of my dad making tuna melts for lunch and stinking up the entire house with that dreaded canned tuna smell as it toasted away in the oven haunted me and I just couldn’t fathom how a tuna steak would be any different even though I was told over and over again it wasn’t any where near the same.
Fast forward to my college summers spent as a waitress where a popular seared Ahi tuna salad was always a customer favorite off the lunch menu and I finally worked up the courage to try it one day in between a double shift.
My coworker friend insisted it be just seared and not fully cooked like I wanted to order it and 10 minutes later a bright red fleshed tuna steak was in front of me. The restaurant served it with grilled balsamic vegetables and a balsamic reduction and one forkful in I was a complete tuna convert.
Granted, the canned stuff still stinks to high heavens but nothing beats a perfectly seared piece of sushi grade Ahi tuna.
Bumble Bee asked me to try out one of their new SuperFresh meals and when I heard it was a sushi grade, wild caught, seared Ahi tuna that you literally just let defrost in the refrigerator before eating, I was kinda beyond psyched. It literally doesn’t get easier than that when you need an easy and healthy protein option for dinner.
I always think of Asian flavor profiles when I think seared tuna but considering the time of year, I wanted to serve this one a bit differently, it’s a bit Asian meets American winter but somehow, it works.
Winter vegetables get roasted with sesame oil and tossed with Israeli couscous (you can also use regular couscous and opt for this easy pesto couscous recipe) for a hearty bed of greens and grains to serve the Ahi tuna on. They’re then drizzled with a soy ginger glaze and just like that you have a delicious, easy, healthy (and sustainable!) dinner in front of you.
Seared Ahi Tuna with Roasted Winter Vegetable Israeli Couscous
- 3 large carrots, chopped
- 1 pound brussels sprouts, trimmed and halved
- 1 tablespoon extra virgin olive oil
- 1/2 tablespoon sesame oil
- freshly ground black pepper
- 2 large leaves tuscan kale, thinly sliced
- 1 cup Israeli, pearl couscous
- 2 cups water
- 3 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1/2 teaspoon grated ginger
- 1/2 tablespoon honey
- 1/2 tablespoon cornstarch
- sesame seeds for garnish
- Bumble Bee SuperFresh Seared Ahi Tuna
- Preheat oven to 400 degrees.
- Toss carrots and brussels sprouts with the olive oil, sesame oil and black pepper in a medium bowl. Spread out onto a baking sheet and roast for 20-25 minutes, stirring once half way through.
- While vegetables roast, bring 2 cups of water to a boil in small sauce pot. Once boiling, add the couscous. Cook until tender and all the water has been absorbed. Transfer cooked couscous to a large bowl.
- Add the roasted vegetables including the sliced kale to the bowl with the couscous and toss to combine.
- Place the soy sauce, rice vinegar, ginger and honey in a small sauce pot, stir and bring to a simmer. Lower the heat and reduce the sauce for about 5 minutes.
- Add the cornstarch to a small bowl, dissolve with a little bit of water then add to the pot with the soy sauce mixture. Whisk until thickened then remove from heat.
- Serve the Seared Ahi Tuna over a bed of the roasted vegetable couscous. Drizzle the soy sauce glaze on top. Garnish with sesame seeds and serve.
Nutrition information is automatically calculated, so should only be used as an approximation.
This post is sponsored by Bumble Bee. All content and opinions are my own.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.