Healthy Japanese Sesame Tuna Rice Bowl Recipe
Ingredients
- For the dressing:
- 1/4 cup hulled tahini paste
- 1/4 cup water
- 1 tsp honey
- 3 tsp salt-reduced soy sauce
- 1 clove garlic, crushed
- to taste pepper
- For the salad:
- 425 g tuna in spring water, drained and flaked
- 2 x 250 g pouches microwave brown rice (or leftover rice)
- 1 carrot, peeled into long ribbons
- 200 g snow pea, sliced thinly lengthways
- 2 Lebanese cucumbers, sliced into thin rounds (cutting on the diagonal)
- 4 radishes, thinly sliced
- 1 avocado, stoned, peeled and sliced lengthways
- 1 tbs sesame seeds
- 2 spring onions (including green tops), sliced into thin rounds (cutting on the diagonal)
- to taste pickled ginger, optional
Method
- To make dressing, combine tahini, water, honey, soy, garlic and pepper to taste. Mix half the dressing into the drained tuna.
- Microwave rice according to packet instructions then divide among serving bowls.
- Top each bowl with carrot, snowpeas, cucumber, radish, avocado and tuna placed neatly around the bowl in its own area.
- Drizzle over remaining dressing, sprinkle with sesame seeds and garnish with spring onions and pickled ginger (if using). Best served while rice is warm.
Replace rice with cooked quinoa, barley or wholemeal couscous, or other wholegrain. Include vegies such as shredded cabbage, sliced red capsicum, snow pea sprouts, canned corn, edamame or broad beans, broccolini, sweet potato, pumpkin, sliced green beans or asparagus. Substitute tuna with tinned salmon or 400g cooked tuna, salmon, prawns, skinless chicken, lean beef or tofu. To enhance their flavour, toast sesame seeds in a dry non-stick pan for 1-2 minutes until golden.
For a quick lunch, pre-prepare the dressing and salad ingredients then assemble on microwaved rice.
*If you need this dish to be gluten free, check the ingredients list on the sauces. Some contain gluten. *For a vegan alternative, switch tuna for edamame. 1/4 cup hulled tahini is about 60g. 250g pouch microwavable brown rice is about 2 cups.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2267 kJ | 470 kJ |
| 542 Cal | 112 Cal | |
| Protein | 28.4 g | 5.9 g |
| Fat, total | 23.9 g | 5 g |
| — saturated | 4.3 g | 0.9 g |
| Carbohydrate | 48.5 g | 10.1 g |
| — sugars | 8.3 g | 1.7 g |
| Sodium | 506 mg | 105 mg |
| Fibre | 9.7 g | 2 g |
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