Give Your Brain a Boost with Our Seared Tuna and Rainbow Veggies Recipe

Give Your Brain a Boost with Our Seared Tuna and Rainbow Veggies Recipe

From regulating your breathing and heartbeat to processing thoughts and memories, your brain is always “on,” even while asleep. It’s no surprise then that your brain also plays a big role in supporting your mental health and, therefore, deserves some extra attention. 

Did you know that the brain is made up of 60 percent fat? That’s why consuming good quality fats such as certain types of fish, nuts and seeds, and healthy oils goes a long way in supporting your mental health. 

Add vegetables, and the brain—and your mental health—is in prime position to benefit from all the nutrients and vitamins it needs to run optimally. 

In need of a quick meal idea that’s full of brain “fuel?” Try this tuna recipe and reel in the benefits, and perhaps a few compliments along the way!

Seared Tuna and Rainbow Veggies

Prep time: 20 minutes

Serves 2

Estimated Nutritional Analysis (per serving)

Carbs: 18g

Fat: 22g

Saturated Fat: 3g

Protein: 38g

Fiber: 8g

Sodium: 490mg

Ingredients (tuna and veggies)

  • 1 tuna steak (about 8 oz)
  • ¼  cup shelled edamame
  • ½ red bell pepper, chopped
  • ½ yellow bell pepper, chopped
  • 1 English cucumber
  • 2 cups mixed greens
  • ¼ cup tuxedo or regular sesame seeds
  • 2 tbsp sunflower seeds

    Ingredients (dressing)

    • 2 tbsp unseasoned rice vinegar
    • 1 tbsp soy sauce
    • 1 tbsp sriracha sauce
    • 1 tbsp garlic powder
    • 1 tbsp ground ginger
    • 1 tbsp fresh lime or lime juice 
    • 2 tbsp sesame oil
    • Crushed red chili flakes, optional


      1. In a bowl, whisk together rice vinegar, soy sauce, garlic powder, ginger, sriracha, and lime juice. Add red hot chili flakes if you like a little spice. Slowly drizzle sesame oil while whisking and set aside.

      2. Spray a skillet with non-stick cooking spray and set stove heat to medium. Saute chopped bell peppers for 3-4 minutes. 

      3. While the peppers are cooking, grate the cucumber. Then pat tuna steaks dry with a paper towel and season each side with pepper and sesame seeds. You may need to press firmly with your hands.

      4. Assemble each plate with a bed of mixed greens. Top with chopped edamame, cucumbers, and sauteed peppers. 

      5. Add a little more non-stick cooking spray to the hot pan. Then, sear the tuna steaks for 3-4 minutes on each side—turning once—for a medium rare steak. Cook an additional 1-2 minutes per side, or until the internal temperature reaches 145℉.

      6. Top with sunflower seeds and dressing.

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      Kim Constantinesco
      Jan 01, 2021

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