Seared Tuna and Brown Rice Chirashi

Staff Writer
Seared Tuna and Brown Rice Chirashi
Seared Tuna and Brown Rice Chirashi
Tina Rupp

Seared Tuna and Brown Rice Chirashi

Here's a healthier version of a Japanese lunchtime favorite, made with brown rice. Brown rice is nutty and chewy, and the short-grain version retains the stickiness that people have generally come to expect from Japanese white rice.

See all tuna recipes.

Click here to see Whole Grains Can Be Sexy, Too.

Ready in
1 h, 30 m
4
Servings
530
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 1/2 Cup water
  • 1 Cup short-grain brown rice
  • 3 Tablespoons rice vinegar
  • 1 Tablespoon soy sauce
  • 2 Teaspoons sugar
  • 1/4 Cup sesame seeds, preferably a 50/50 blend of black and white sesame seeds
  • One 2-pound tuna steak
  • 1 Tablespoon toasted sesame oil
  • 2 Teaspoons prepared wasabi paste
  • One 8-inch piece daikon, sliced into paper-thin rings

Directions

Combine the water and rice in a medium-sized saucepan and bring to a boil over high heat. Cover, reduce the heat to low, and cook until the rice is almost tender and the water has been absorbed, about 40 minutes. Set aside, covered, to steam for 10 minutes.


Meanwhile, whisk together the vinegar, soy sauce, and sugar in a small bowl until the sugar dissolves. Spread the cooked rice into a 9-by-13-inch baking dish. Drizzle the vinegar mixture over the rice. Cool for 15 minutes, tossing every few minutes and spreading the rice out again.


Press the sesame seeds into the tuna steak on a cutting board. You may need to put some on one side, press them gently in place, then turn the tuna steak over and press down gently while adding more to the other side, repeating until coated.


Heat a large skillet over medium heat. Swirl in the sesame oil, then slip the tuna steak into the pan. Cook for 3 minutes, then turn with a wide, flat spatula, keeping as many of the sesame seeds in place as possible. Continue cooking until rare, about 2 more minutes, or medium-rare, about 3 more minutes. Transfer the tuna steak to a cutting board and slice into thin strips.


Spoon the seasoned cooked rice into 4 individual serving bowls. Smear ½ teaspoon wasabi paste over the rice in each bowl. Top with the tuna slices and daikon rings.

Tuna Shopping Tip

Seafood shopping is quite easy in the general sense. Rule of thumb: if it smells fishy, don't buy. Fresh seafood should smell mild and more like the ocean and sea water rather than fish.

Tuna Cooking Tip

Looking for a quick mid-week dinner? Seafood is a safe bet. It's quick to cook and simple recipes can get dinner on the table in 20 minutes.

Tuna Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
10g
16%
Sugar
4g
N/A
Saturated Fat
2g
9%
Cholesterol
88mg
29%
Protein
61g
100%
Carbs
44g
15%
Vitamin A
41µg
5%
Vitamin B12
5µg
79%
Vitamin B6
2mg
100%
Vitamin C
19mg
32%
Vitamin D
4µg
1%
Vitamin E
0.6mg
3.1%
Vitamin K
0.9µg
1.2%
Calcium
142mg
14%
Fiber
4g
17%
Folate (food)
47µg
N/A
Folate equivalent (total)
47µg
12%
Iron
4mg
24%
Magnesium
197mg
49%
Monounsaturated
4g
N/A
Niacin (B3)
45mg
100%
Phosphorus
840mg
100%
Polyunsaturated
4g
N/A
Potassium
1387mg
40%
Riboflavin (B2)
0.3mg
19.3%
Sodium
346mg
14%
Sugars, added
2g
N/A
Thiamin (B1)
0.6mg
37%
Zinc
3mg
18%

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