Recipe: Sesame Crusted Tuna with Kale, Mung Bean and Cherry Tomatoes

A vegetarian diet is not only healthier than consuming meat, but it is also more environmentally friendly. I will probably never give up meat, but I do try to mainly eat fruit and vegetables because I know how important it is. In this recipe I balance a small portion of fish with a wide variety of vegetables. An extremely healthy meal, where the meat is not necessarily the protagonist.

Tuna

Ingredients (Serves 4):

  • 2 pounds wild caught tuna (3 steaks)
  • 1 tbsp organic soy sauce
  • 1 cup olive oil
  • 6 cilantro stalks (leaves attached)
  • 4 tbsp black sesame
  • salt and pepper
  1. Combine the soy sauce, olive oil, cilantro, salt and pepper in a serving dish and place tuna steaks. Cover and refrigerate for at least 15 min.
  2. Coat the tuna with the sesame seeds and place on a hot skillet with 1 tbsp of olive oil
  3. Cook on each side for about 5 minutes or until browned

Vegetables

Ingredients:

  • 1 cup dried organic sprouted mung beans
  • 1 1/2 pound of plain kale (not curly-leaved)
  • 3 cloves organic garlic (sliced thinly)
  • 4 tbsp pistachios
  • 12 organic cherry tomatoes
  • 3-4 stalks of lemon thyme
  • Lemon dressing (juice of 1 organic lemon, 3 tbsp olive oil, salt + pepper)
  • olive oil, salt and pepper

Kale

  1. Separate kale leaves and stalks. Cut the stalks into slightly smaller than 1 in. pieces and set aside
  2. Bunch the kale leaves together and thinly slice with a serrated knife
  3. Heat some olive oil and add the garlic
  4. Add the kale stalk just before garlic begins to brown. Cook for about 2 minutes.
  5. Add the kale leaves and olive oil as needed. Add salt (it will help the kale wilt down and cook)

Tomatoes

  1. In a small sautee pan place the tomatoes sliced in half with the thyme and 1 tbsp of olive oil. Use plenty of black pepper and do NOT add salt. (add coarse sea salt at the end).
  2. Sautee until tomatoes are very lightly browned and aromatic (wrinkly skin). Sprinkle coarse sea salt and set aside

Sprouted Mung Beans

  1. Prepare the mung beans by bringing 3 cups of salted water to boil
  2. Place the mung beans in the boiling water and cook for about 5-6 minutes
  3. Strain and set aside
  4. Before serving toss in the lemon dressing

Sprouts are known for having having the highest nutrition per calorie than any other food. Plants have the highest nutritional value, vitamin content, and protein as sprouts! The mung beans add a nice texture to the dish, and the acidity of the lemon dressing make it ideal to go with the tuna. The tomatoes also add acidity to the dish, but are sweeter. The kale adds substinance to the dish and pairs well with the other ingredients.

Enjoy!

-Andrés

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  1. Looks amazing, especially the tuna

      • andresrcastello
      • June 7th, 2010

      Thanks! : D

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