Seared Ahi Tuna with Baby Boc Choy and Seasoned Rice Recipe

After two months of heavy braises, rich sauces and gravys it’s nice to be eating on the lighter side again.  My palate had almost forgotten the joys of great ingredients cooked and served simply.  With just a few ingredients and a very short cooking time, this dish was an homage to simplicity and the preservation of the flavors that the ingredients bring to the party.

Fish should be served simply.  It’s far too easy to mask the delicate flavor of the fish itself with any type of sauce or glaze, and in the case of tuna this is especially true.  For this dish I took inspiration from both Western and Asian cuisine with striking results.  The flavors were subtle, pleasing and a perfect match from start to finish.  Plating could be done in any manner you choose, as all of the components are far better eated together than they are seperately in this case.

The best part is that this is a complete meal that carries absolutely no guilt.  The entire plate is low in everything that you want it to be low in and high i the things you need, like fiber, Omega 3’s and vitamins.  Quick, simple, healthy and Weight Watcher’s friendly as well at only 9 points for the entire plate!

Yield: 2 servings

Seared Ahi Tuna with Baby Boc Choy and Seasoned Rice Recipe

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

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Ingredients

• 8 oz. Ahi (Yellowfin) tuna steaks
• 2 heads baby boc choy
• 1 cup freshly cooked white rice
• 1 tbsp oyster flavored sauce
• 1 tbsp light soy sauce
• 2 tsp. Nori Komi Furikake (Rice Seasoning) 1.7 Oz.
• 1 tbsp. canola or safflower oil
• Cooking spray
• Salt and pepper to taste

Instructions

1. Mix oyster flavored sauce and soy sauce in a small dish and have ready. Trim root end of boc choy and cut in half. Place a medium nonstick pan with vegetable oil over high heat and another medium skillet over moderate heat. (if nonstick, spray with cooking spray before placing on heat.) Season tuna on both sides with salt and pepper and set within reach.
2. Place boc choy cut side down in heated pan with vegetable oil. Allow to cook about 30 seconds, reduce heat to low and turn. Place Tuna in second pan and allow to cook one minute or until just browned.
3. Pour soy and oyster sauce over boc choy and turn several times, season to taste with salt and pepper. Remove from heat.
4. Gently turn tuna with a large spatula and cook an additional one minute. Remove from pan and place on plate immediately.
5. Place two halves of boc choy on each plate along with 1/2 cup cooked white rice. Sprinkle rice with 1 tsp. Nori Komi Furikake.
6. Serve immediately.

Nutrition Information:

Yield:

2

Serving Size:

1
Amount Per Serving: Calories: 539Total Fat: 30gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 118mgSodium: 1085mgCarbohydrates: 30gFiber: 2gSugar: 4gProtein: 36g

In the pictures above you’ll notice that the boc choy is not intact.  This is due entirely to my being in a hurry when trimming the cabbage and going a bit too far.  I really prefer it when simply halved, as it allows for some caramelization on the cut side while still leaving the inner leaves fresh and crisp in texture.  Otherwise, this was very much my favorite meal of the year so far.

Links to other recipes like this:

• Seared Ahi with a sauce to Die for, from Christine Cooks
• Seared Ahi Tuna Recipe, from Simply Recipes