Grilled Tuna with Rice

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
What is One Serving: 1 tuna steak with rice
Calories & Macros per Serving: Calories: 450 Fat: 14g Carbs: 45g Protein: 38g

Ingredients:

• 2 tuna steaks (about 6 oz each)

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp garlic powder

• 1 cup rice

• Salt & pepper (to taste)

Instructions:

1. Wash Rice: Rinse the rice under cold water until the water runs clear to remove excess starch.

2. Cook Rice: Add 1 cup of rice and 2 cups of water to a pot. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and keep warm.

3. Mix Marinade: In a small bowl, combine olive oil, lemon juice, garlic powder, salt, and pepper.

4. Prepare Tuna: Brush both sides of tuna steaks with marinade. Optional: marinate for 15-30 minutes for extra flavor.

5. Grill Tuna: Preheat grill to medium-high heat. Grill tuna for 2-3 minutes per side (or 2:30 per side in a skillet) until desired doneness. Tuna is best served slightly pink in the center. Tuna Doneness Guide:

   • Rare: 115-120°F (46-49°C) – Deep red center, cool inside

   • Medium-Rare: 125-130°F (52-54°C) – Warm red center, firm edges (recommended)

   • Medium: 135-140°F (57-60°C) – Slightly pink center

   • Well-Done: 150°F+ (65°C+) – Fully cooked, drier texture

6. Rest & Serve: Let tuna rest for a few minutes. Serve over warm rice.

Tips:

• Marinate for Flavor: Let tuna marinate for 15-30 minutes before grilling for extra taste.

• Alternative Cooking Methods:

  • Grill Pan: If a grill isn’t available, use a grill pan over medium-high heat, following the same cooking times (2-3 minutes per side).

  • Broiling: Preheat oven to high broil. Place tuna on a broiler pan or lined baking sheet and broil for 2-3 minutes per side, flipping halfway. Keep a close eye to prevent overcooking.

• Tuna Thickness Matters: Adjust cooking time based on the thickness of the steak:

  • ¾-inch thick: 2 minutes per side for medium-rare

  • 1-inch thick: 3 minutes per side for medium-rare

  • Thicker cuts: Add 30-45 seconds per side, depending on your desired doneness

• Choosing the Best Tuna:

  • Look for fresh, sushi-grade tuna steaks with a deep red or pink color and no fishy smell.

  • Frozen tuna works too! Just thaw it overnight in the refrigerator before cooking.

• Fresh Herbs for a Flavor Boost: Sprinkle with fresh parsley, cilantro, or chives before serving to enhance freshness. A squeeze of fresh lemon or lime juice also brightens the dish.

• Storage & Reheating:

  • Store leftover cooked tuna in an airtight container for up to 2 days in the refrigerator.

  • Reheat gently on low heat in a skillet for 1-2 minutes per side to avoid drying it out.