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    Seared tuna & quick pickle sushi bowl

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    Seared tuna & quick pickle sushi bowl

    • High in protein
    • Low in saturated fat
    • 2 of your 5 a day
    • Preparation time: 20 minutes
    • Cooking time: 10 minutes
    • Total time: 30 minutes 30 minutes

    Serves: 4

    Ingredients

    250g sushi rice
    4 tbsp Japanese rice vinegar, cider or white wine vinegar
    Large pinch of caster sugar
    ½ cucumber halved, seeded and sliced
    1 red onion, thinly sliced
    10 radishes, thinly sliced
    1 tbsp shredded sushi ginger
    150g frozen edamame soya beans
    1 extra large avocado, halved, stoned and thinly sliced
    2 yellowfin or albacore tuna steaks
    2 tsp sunflower oil
    2 tbsp soy sauce

    Topping such as baby leaves, wasabi, crispy onions, shichimi togarashi or aonori seaweed, to garnish

    Method

    1. Cook the rice according to pack instructions, then chill down (see cook’s tip).

    2. Stir the vinegar, sugar and a pinch of salt together then add the cucumber, red onion, radishes and ginger. Cover and set aside.

    3. Prepare the edamame according to pack instructions. Spoon the rice into 4 bowls and top with the edamame and avocado.

    4. Heat a frying pan or griddle over a medium heat. Brush the tuna steaks on both sides with the sunflower oil and, using tongs, sear the tuna on all the edges then cook for 1-2 minutes on each side for pink in the middle or 3-4 minutes on each side if you prefer it more well done. Lift out of the pan and set aside for 2 minutes.

    5. Spoon the pickles on top of the rice (if you have any left, cover and keep in the fridge for up to 3 days). Mix together 4 tbsp of the pickling vinegar and the soy sauce.

    6. Slice the tuna and divide between the bowls, then spoon over the soy dressing and finish with your chosen garnishes.

    Your recipe note

    Edit your recipe note

    Cook’s tip: This recipe works really well with steak or smoked tofu or tempeh in place of the tuna. Chill down the rice quicker by dividing into small portions and spreading out on a clean, shallow tray. Cool within one hour, then refrigerate for no more than 1 day. 

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