Seared Tuna Poke Bowl with Brown Rice

Why You’ll Love This Recipe

• Quickly seared tuna delivers a caramelized edge with a tender, rare center.
• Balanced bowl: whole-grain brown rice, lean protein, and plenty of fresh veggies.
• Bright soy-sesame dressing ties everything together with minimal ingredients.
• Easy to customize for spice level, grains, and toppings you love.

Grocery List

• Produce: Scallions, cucumber, avocado, fresh ginger, garlic, lime (optional)
• Dairy: None
• Pantry: Brown rice, low-sodium soy sauce, toasted sesame oil, unseasoned rice vinegar, honey, toasted sesame seeds, neutral oil, pickled ginger, sriracha, mayonnaise, nori sheets (optional)
• Frozen: Shelled edamame
• Seafood: 12 oz sushi-grade ahi or yellowfin tuna steak

Full Ingredients

Brown Rice Base

• 1 cup uncooked short- or medium-grain brown rice
• 2 cups water
• 1/2 tsp fine sea salt
• Or use 2 cups cooked brown rice, warmed

Soy-Sesame Dressing

• 2 tbsp low-sodium soy sauce
• 1 tbsp toasted sesame oil
• 1 tsp unseasoned rice vinegar
• 1 tsp honey (or sugar)
• 1 tsp finely grated fresh ginger
• 1 small garlic clove, minced

Seared Tuna

• 12 oz (340 g) sushi-grade ahi or yellowfin tuna steak, about 1-inch thick
• 1/4 tsp kosher salt
• 1/8 tsp freshly ground black pepper (or white pepper)
• 1 tbsp neutral high-heat oil (avocado, canola, or grapeseed)
• 2 scallions, thinly sliced (whites and greens separated)

Toppings & Garnishes

• 1 cup shelled edamame, blanched 3 minutes in salted water and drained
• 1 cup Persian or English cucumber, thinly sliced into half-moons
• 1 large ripe avocado, sliced
• 1/4 cup pickled ginger, drained
• 2 tsp toasted sesame seeds
• Optional: 1 sheet nori, cut into thin ribbons; lime wedges

Optional Spicy Mayo

• 2 tbsp mayonnaise
• 1–2 tsp sriracha (to taste)
• 1 tsp fresh lime juice
• 1–2 tsp water to thin for drizzling

Step-by-Step Instructions

Step 1: Cook the brown rice

Rinse 1 cup brown rice under cool water until it runs mostly clear. Combine rice, 2 cups water, and 1/2 tsp salt in a small saucepan. Bring to a boil over medium-high heat, then reduce to a gentle simmer, cover, and cook for 35 minutes. Remove from heat and let sit, covered, 10 minutes. Fluff with a fork. Measure 2 cups for the bowls; save any extra for another meal. Keep the rice warm.

Step 2: Prep the veggies and toppings

Blanch shelled edamame in salted boiling water for 3 minutes, then drain. Slice cucumber into thin half-moons and the avocado into slices. Thinly slice the scallions, keeping whites and greens separate. Drain the pickled ginger. Set everything within arm’s reach for easy assembly.

Step 3: Whisk the soy-sesame dressing

In a small bowl, whisk together soy sauce, toasted sesame oil, rice vinegar, honey, grated ginger, and minced garlic until the honey dissolves. Set aside. If you enjoy heat, you can add a few drops of sriracha to the dressing, or save heat for the optional spicy mayo.

Step 4: Pat and season the tuna

Pat the tuna steak very dry with paper towels—this ensures a great sear. Season both sides lightly with kosher salt and pepper. Let it stand at room temperature for 5 minutes while you heat the pan; this helps it sear evenly.

Step 5: Sear the tuna quickly

Heat a skillet (cast iron or stainless steel) over medium-high until just smoking, 2–3 minutes. Add the neutral oil. Lay in the tuna and sear 30–45 seconds per side for a deep sear with a rare center. If desired, briefly sear the edges for 10–15 seconds each. The center should remain rare (about 95–100°F if checking with an instant-read thermometer). Transfer to a cutting board and rest 2 minutes.

Step 6: Cube and toss with dressing

Cut the seared tuna into 3/4-inch cubes, slicing across the grain for tenderness. In a bowl, toss the tuna cubes with about two-thirds of the dressing and half of the sliced scallion greens. Gently fold to coat without breaking the cubes. Let stand 1–2 minutes to meld flavors.

Step 7: Assemble the poke bowls

Divide the warm brown rice between two bowls. Arrange edamame, cucumber, and avocado around the edges. Spoon the dressed seared tuna into the center. Drizzle with the remaining dressing. Add pickled ginger, sprinkle with toasted sesame seeds, and finish with the remaining scallion greens and optional nori ribbons. If using, whisk the spicy mayo ingredients and drizzle lightly over the bowl. Serve right away.

Pro Tips

• Buy truly sushi-grade tuna from a reputable fishmonger and keep it cold until cooking.
• Dry fish = better sear. Pat the tuna thoroughly and preheat the pan until it just smokes.
• Slice across the grain after searing for neat, tender cubes that hold their shape.
• Season the rice: a splash of rice vinegar and a pinch of sugar and salt can make it taste like light sushi rice.
• Short on time? Use microwaveable brown rice and thawed frozen edamame to shave off prep minutes.

Variations

• Raw-style poke: Skip the sear and marinate tuna cubes in the dressing 10 minutes in the fridge. Assemble as directed.
• Spicy tuna bowl: Toss tuna with 2 tbsp mayo + 1–2 tsp sriracha + 1 tsp soy instead of the soy-sesame dressing.
• Swap the base: Use sushi rice, quinoa, or cauliflower rice in place of brown rice.

Storage & Make-Ahead

Cook the rice up to 4 days ahead and reheat with a splash of water. Whisk the dressing up to 1 week ahead and refrigerate. Blanch edamame and slice cucumbers up to 2 days ahead. Sear and cube the tuna just before serving for best texture and food safety. If you must store leftovers, keep elements separate and refrigerate; eat the tuna within 24 hours. Slice avocado right before serving to avoid browning.

Nutrition (per serving)

Approx. 780 calories; 51 g protein; 60 g carbs; 27 g fat; 12 g fiber; 1,050 mg sodium. Values will vary based on brands, oil absorption, and optional sauces.