Seared yellowfin poke bowl
15 minHealthy
Fresh, protein-rich fuel after a Blouberg session. Ready-cooked grains make this quick.
Method
- 1
Warm the cooked rice and edamame. Slice cucumber and shred carrot.
- 2
Pat the tuna dry. Brush with the oil and sear in a hot pan for 2 minutes per side for a 2 cm steak; cook until opaque throughout if preferred. Rare tuna must be sashimi-grade fish only.2 min
- 3
Rest for 2 minutes, slice and place over the rice with the vegetables. Finish with lemon juice.2 min
One step per screen, read aloud, timers built in.
Per portion
Fibre: 7 gSugar: 5 gSodium: 120 mg
Per person: 180 g fish before cooking (or ready-to-eat smoked fish), grains and potatoes weighed cooked. Smoked-snoek values use the saved smoked-fish analogue; smoked salmon uses smoked Chinook. Wrap and brand values vary. No extra salt or sauce included. Estimates, not laboratory analysis.
Calculation sources
- 180 g yellowfin-tuna: 109, 24.4, 0.49, 0, 0, 0, 45 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 150 g brown rice, cooked: 123, 2.74, 0.97, 25.58, 1.6, 0.24, 4 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 60 g edamame, cooked: 121, 11.91, 5.2, 8.91, 5.2, 2.18, 6 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 60 g cucumber: 15, 0.65, 0.11, 3.63, 0.5, 1.67, 2 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 40 g carrot: 41, 0.93, 0.24, 9.58, 2.8, 4.74, 69 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 5 g olive oil: 884, 0, 100, 0, 0, 0, 2 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 15 g lemon juice: 22, 0.35, 0.24, 6.9, 0.3, 2.52, 1 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)