October 2, 2025
Seared Tuna with Roasted Brussel Sprouts
Seared Tuna with Roasted Brussel Sprouts
This recipe combines the rich flavor of seared tuna with the earthy sweetness of roasted Brussels sprouts, creating a delicious and well-rounded dish. Perfect for a quick and impressive dinner.
Ingredients
- 4 tuna steaks (6 oz each)
- 450g Brussels sprouts, trimmed
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Optional: garlic powder, red pepper flake
Instructions
- 1. Preheat oven to 400°F (200°C).
2. Season tuna steaks with salt and pepper.
3. Heat a skillet over medium-high heat. Add 1 tablespoon olive oil and sear tuna for 30 seconds per side, or until cooked to desired doneness.
4. While the tuna is cooking, toss Brussels sprouts with remaining 1 tablespoon olive oil, lemon juice, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
5. Serve seared tuna atop roasted Brussels sprouts.
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Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates