Seared Tuna Steak with Steamed Greens and Quinoa

Servings: 4
Calories per serving: Approximately 419

Ingredients

For the Tuna:

• 4 tuna steaks (about 6 ounces each)

• 2 tbsp olive oil

• Salt and freshly ground black pepper, to taste

• 1 tsp garlic powder

• 1 tsp paprika (optional, for a bit of spice)

For the Quinoa:

• 1 cup quinoa, rinsed

• 2 cups water or vegetable broth

• Salt, to taste

For the Steamed Greens:

• 4 cups mixed greens (such as spinach, kale, and Swiss chard)

• 1 tbsp olive oil

• 1 garlic clove, minced

• Salt and pepper, to taste

Garnish (optional):

• Lemon wedges

• Fresh herbs (such as parsley or cilantro)

Instructions

Quinoa:

1. In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa and a pinch of salt.

2. Reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is fluffy and the water is absorbed.

3. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Steamed Greens:

1. Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.

2. Add the mixed greens to the skillet. Season with salt and pepper. Cook, stirring occasionally, until the greens are just wilted but still vibrant, about 3-5 minutes. Remove from heat.

Tuna Steaks:

1. Pat the tuna steaks dry with paper towels. Season both sides with salt, pepper, garlic powder, and paprika (if using).

2. Heat olive oil in a skillet over high heat. Once the oil is hot, add the tuna steaks.

3. Sear the tuna for about 1-2 minutes on each side for medium-rare (adjust the cooking time if you prefer your tuna more or less cooked).

4. Remove the tuna from the skillet and let it rest for a few minutes.

To Serve:

1. Slice the tuna steaks against the grain.

2. Plate the quinoa and steamed greens, then top with the sliced tuna.

3. Garnish with lemon wedges and fresh herbs if desired.

This recipe is not only delicious but also packed with protein, healthy fats, and essential nutrients. It's perfect for individuals focused on fitness and health, providing a balanced meal that's easy to prepare and customize.