Light, healthy and delicious these blackened ahi tuna bowls are perfect for lunch or dinner. Made from simple ingredients, you can feel good making this seared ahi tuna steak recipe for your family. What’s great, is that these ahi tuna bowls are fully customizable so everyone can fix a meal that they’ll love.

Blackened Ahi Tuna Bowls – Healthyish Foods

About this recipe

For this recipe, I rubbed the ahi tuna steak with my homemade blackening spice. The blackening spice adds a layer of flavor to the ahi tuna that tastes amazing. The slightly spicy rub, paired with the soft delicate fish is the perfect combination. You will want to make sure you buy ahi tuna steak for this recipe. Sushi grade ahi tuna steaks can be found fresh or in the freezer section of your local grocer. It is completely safe to eat this fish raw or seared rare, which is how it is prepared for this recipe.

How to sear ahi tuna steaks

When prepping the ahi tuna, you will want to let it sit at room temperature for 10 minutes. Then, you will pat it dry using a paper towel to absorb any excess moisture. Removing the excess moisture allows you to get a perfect sear on the fish.

Generously rub the fish with the blackening spice, making sure every side is well coated before searing. Heat a non-stick skillet over medium high heat. Add about 1 tablespoon of vegetable oil to prevent the tuna steak from sticking to the pan. Once the pan and oil are hot, add the fish. Sear for 45-60 seconds per side. Flip the fish using tongs so that all four sides get an even sear. This will give you a seared rare temperature. If the tuna steak is thin you may want to adjust your cooking time.

Allow the seared ahi tuna to cool before slicing it into thin, even slices. Make sure you use a sharp knife so that the slices are neat and clean. No serrated edges. If you do not eat the seared ahi tuna steak right away, be sure to cover it and refrigerate it before enjoying.

Blackened Ahi Tuna Bowls – Healthyish Foods

Prepare the vegetables and garnishes

When prepping the vegetables be sure to cut them in even sized pieces. Be sure to scrape out the core of the cucumber using a spoon. This will prevent the dish from getting watery. I like to julienne or thinly slice my cucumber and bell peppers. This makes them easy to pick up and enjoy.

As far as garnishes and sauces go, feel free to get creative. I used soy sauce mixed with wasabi along with a homemade peanut sauce as dip. However, spicy mayo or ponzu sauce would also taste amazing with these blackened ahi tuna bowls. Additional options are sliced avocado, fresh lime wedges, crush peanuts, scallions or furikake. Feel free to add whatever toppings you like to these blackened tuna bowls.

This recipe makes four light dinner servings or two hearty servings. Please see below for nutritional information. The nutritional information reflects the peanut sauce as well.

Blackened Ahi Tuna Bowls – Healthyish Foods

Storage

Store any leftovers in an airtight container in the refrigerator for up to three days. Store the peanut sauce in a separate airtight container in the refrigerator for up to five days. Looking for more tuna recipes? Try my tuna poke lettuce cups or my sesame encrusted tuna tostadas with mango salsa.

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Blackened Ahi Tuna Bowls – Healthyish Foods

Blackened Ahi Tuna Bowls

Light, healthy and delicious these blackened ahi tuna bowls are perfect for lunch or dinner. Made from simple ingredients, you can feel good making this ahi tuna steak recipe for your family.
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Ingredients

Tuna, Rice, and Garnishes

  • 12 ounces sushi grade ahi tuna, 1.5 inch thick, see above from prepping info
  • ½ cup uncooked white rice, cook according to the package, about 1.5 cups cooked
  • 1 large avocado, peeled, pitted, and sliced
  • 1 large red bell pepper , julienne or slice thin
  • 1 cup English cucumber, remove core, julienne or slice thin
  • 1 jalapeno, remove seeds and veins, dice small
  • ¼ cup scallions, sliced
  • ¼ cup crushed peanuts, crush in a ziplock bag using a mallet
  • 2 tablespoons furikake, or toasted sesame seeds

Blackening spice

  • 1 tablespoon dried oregano
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon salt
  • ½ teaspoon mustard powder
  • ¼ teaspoon ginger powder
  • ¼ teaspoon cayenne pepper
  • ¼ cracked black pepper

Peanut sauce

  • ¼ cup peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon lime juice, fresh squeezed
  • 1 tablespoon sriracha
  • 1 tablespoon honey
  • 1 tablespoon warm water

Equipment

  • 9-inch non-stick skillet
  • 2 small mixing bowls

Instructions 

Prepare the rice:

  • Cook the rice according to the package. Set cooked rice aside.

Prepare the blackening spice:

  • In a small bowl, combine dried oregano, paprika, onion powder, garlic powder, salt, black pepper, dried mustard, ginger powder, cayenne pepper and stir well. Set aside.

Prepare the ahi tuna:

  • Gently pat the tuna steak dry using a paper towel. You want to absorb as much excess moisture as possible.
  • Gently rub the entire tuna steak with the blackening spice. You’ll want it to be well coated.
  • Heat a 9-inch non-stick skillet over medium heat. Add 1 tablespoon vegetable oil.
  • Sear the 1.5-inch-thick tuna for 45-60 seconds on each side, using tongs to turn it. This will give you a seared-rare tuna steak.
  • Remove the tuna from the pan and set it aside to cool.

Prepare the peanut sauce:

  • In a small bowl combine, peanut butter, soy sauce, honey, sriracha, lime juice and water. Mix until well combined and smooth.

Assemble the dish:

  • Grab a bowl and line the bottom with rice.
  • Add the sliced tuna on top of the rice. Neatly tuck all of the veggies around the tuna.
  • Top with crushed peanuts, sesame seeds or furikake.
  • Serve with your peanut sauce and a side of soy sauce and wasabi.

Nutrition

Serving: 1serving, Calories: 484kcal, Carbohydrates: 38g, Protein: 31g, Fat: 25g, Saturated Fat: 5g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 12g, Cholesterol: 32mg, Sodium: 998mg, Potassium: 870mg, Fiber: 8g, Sugar: 9g, Vitamin A: 3441IU, Vitamin C: 68mg, Calcium: 74mg, Iron: 3mg