Superfood Green Rice with Seared Tuna and Asian flavours



A Delicious, super healthy and versatile dish. Easy and quick,

this dish can be served warm or cold.


Ingredients/directions for 2 servings

1 Fresh tuna steak

1 Large cup of organic short grain brown rice

2 Small bunches or 1 large bunch of bok choi - chopped into smallish pieces.

1 Soft avocado - cubed

4 Finely chopped spring onions

Tamari sauce

1 Crushed garlic clove

Half teaspoon of freshly ground black pepper

Sesame seeds

Sesame oil

Extra virgin olive oil

Flavour options: Chili flakes or fresh chili, fresh ginger, extra garlic.


Directions: Cook the rice until there’s no water, or drain and leave aside.

It should still be quite chewy and not over cooked (do not season with salt).

Place some olive oil in a pan on a medium heat with a splash of Tamari sauce, add the chopped bok choi and stir for 30 seconds, add crushed garlic, some sesame seeds, then add avocado for another 30 seconds - cook for maximum 3-4 minutes to keep enzymes alive and not damage the fats - you can add a little water. Add the rice (this should be around 4-6 large spoonfuls) Finally add the spring onions.

Remove from the heat. In the same pan add a little more olive oil and tamari sauce

on a higher heat and then sear the tuna, keeping the middle a little pink, or cooked all the way through if you prefer.


Serving: Divide the rice mixture into two dishes. Slice the tuna steak into thin slices and place on top, drizzle some sesame oil with and sprinkle sesame seeds over the tune.


Options instead of tuna: Sautéed Chicken slices, Fresh Salmon, Fresh Mackerel, White fish, Prawns or Tempeh/Tofu , Portebello mushroom with garlic and creamed tempeh.


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​© Sam Bourne 2018

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