Seared Tuna with Matcha and Sesame Seeds; Coconut Rice and Vegetables
Seared Tuna with Matcha and Sesame Seeds with Coconut Rice and Vegetables
400g fresh tuna fillet
2 tblsp sesame seeds
1 tsp green tea powder (matcha) or green tea leaves
Salt and pepper
½ tsp vegetable oil
1 1/4 cup of reduced fat coconut milk
1 1/4 cupBasmati rice
1 1/4 cup water
Pinch of salt
1/2 bag of shredded mixed vegetables such as Brussels sprouts, broccoli, kale.
salt and pepper
grape seed oil
For the rice: Place the coconut milk, rice, boiling water and salt into a medium saucepan over medium-high heat. Bring to the boil, then reduce heat to a simmer, cover and cook for about 10 minutes, until the liquid is absorbed. Remove from the heat.
For the vegetables: Heat oil in a pan and add shredded vegetables. Season with salt and pepper and saute until just tender. Finish with a splash of sesame oil.
For the tuna: Mix the sesame seeds and the matcha tea together on a flat plate. Season tuna with salt and pepper. Dip the tuna steaks in so that they get covered. Heat the oil in the frying pan over high heat, then add the tuna and cook for about two minutes on each side, until barely cooked on the outside and still raw on the inside. Remove from the heat and cut the tuna into 1cm (1/2 inch) slices.