Under 30 Minutes
Brown Rice with Tuna, Avocado, and Toasted Nori
With seared tuna, toasted nori, sliced avocado, and brown rice, this dish is like a deconstructed tuna-avocado roll. Substitute your protein of choice for the tuna. Shrimp, salmon, chicken, and tofu all work well.
- 1 teaspoon safflower oil
- 4 pieces (4 ounces each) sustainable sushi-grade tuna (preferably pole/troll yellowfin or albacore; about 1 inch thick)
- 2 sheets nori
- 3 tablespoons fresh lemon juice (from 1 1/2 lemons)
- 3 tablespoons reduced-sodium soy sauce
- 1 1/2 teaspoons Sriracha (Asian chili sauce)
- 1 avocado
- 2 2/3 cups warm cooked short-grain brown rice (from about 1 1/4 cups uncooked)
- 6 ounces English cucumber, halved and thinly sliced on the bias into half-moons (2 cups)
- 1/4 cup cilantro sprigs
Heat oil in a nonstick pan over high heat. Pat fish dry. Cook fish until golden brown on outside but still quite rare in center, 1 1/2 to 2 minutes per side. Remove from pan; let cool slightly. Mean while, toast nori sheets, 1 at a time, using tongs, over a medium-high flame until they begin to shrivel and are fragrant.
Mix together lemon juice, soy sauce, and Sriracha. Slice avocado. Divide rice among 4 plates, and drizzle with half the sauce. Arrange avocado and cucumber on top of rice. Break tuna into chunks, and divide among plates. Drizzle with remaining sauce, and top with cilantro. Break nori into pieces, and serve on the side.