Sunday's Seared Tuna with Spicy Bok Choy and Quinoa
30 min1 serving550 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
550kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein45 g · 38% kcal
Carbohydrates30 g · 25% kcal
Fats20 g · 37% kcal
Ingredients
Tuna steak150g
Bok choy200g
Cooked quinoa100g
Red pepper flakes1 tsp
Sesame oil1 tbsp
Soy sauce (low sodium)1 tbsp
Method
- 1
Pat the tuna steak dry and season with salt and pepper.
- 2
Heat sesame oil in a pan over medium-high heat.
- 3
Sear the tuna for 2-3 minutes per side for medium-rare.
- 4
Remove tuna and set aside. In the same pan, add bok choy and red pepper flakes. Stir-fry for 3-4 minutes until slightly wilted.
- 5
Add soy sauce to the bok choy and stir.
- 6
Serve the seared tuna over the quinoa and bok choy.
At a glance
Nutrition per serving
Calories550kcal
Protein45g
Carbs30g
Fats20g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Tuna steak | 130 | 25 g | 0 g | 3 g |
| Bok choy | 13 | 1 g | 2 g | 0 g |
| Cooked quinoa | 120 | 4 g | 21 g | 2 g |
| Red pepper flakes | 308 | 12 g | 56 g | 14 g |
| Sesame oil | 884 | 0 g | 0 g | 100 g |
| Soy sauce (low sodium) | 50 | 10 g | 5 g | 0 g |
