Tuna breaded in sesame seed with quinoa and mango salad

Tuna breaded in sesame seed with quinoa and mango salad. Healthy recipe


Many times just by looking at the ingredients of a recipe we imagine that its preparation is super complicated, but the truth is that many times they are much easier to prepare than the traditional recipes that we are used to. It is probably because we are not familiar with the ingredients.

A few days ago, looking for healthy and refreshing recipes for warm weather, I remembered this recipe for sesame breaded tuna with quinoa and mango salad that I really liked when I tried it. Plus, nutritionally speaking, it’s packed with the healthy proteins and nutrients necessary for a balanced diet. And if you still want to add a benefit, you have a complete meal in less than half an hour.

Ingredients 

for two people
For the salad: 

  • ⅔ cup quinoa, 
  • 1 medium mango cut into small cubes,
  •  ½ bunch of spinach, 
  • thinly sliced.

For the tuna: 

  • 2 tuna fillets, 
  • ¾ cup sesame seeds

For the dressing:

  • 2½ tablespoons olive oil, 
  • 1½ tablespoons apple cider vinegar, 
  • 1 teaspoon reduced sodium soy, 
  • 1 cm grated fresh ginger

How to make sesame breaded tuna with quinoa and mango salad

  1. Wash the quinoa until the water runs clear. 
  2. Drain and cook following the instructions on the packaging (quinoa is usually cooked in twice as much water, I use 1⅓ cups of water. 
  3. When ready, drain in cold water and allow to cool completely.
  4. In a medium bowl, mix the mango and spinach cubes.
  5.  Add the quinoa and season with a little salt and pepper. 
  6. Reservation. 
  7. Spread the sesame seeds on a large plate. 
  8. Season the tuna fillets with salt and pepper and cover with sesame on all sides.
  9. In a medium skillet, heat a little olive or canola oil. 
  10. Cook the tuna for 3 minutes on each side, it is important that you take care of it because the sesame can be burned easily.
  11. To prepare the dressing, mix the olive oil, apple cider vinegar, soy and ginger. 
  12. Season with salt and pepper to your liking.

Preparation time | 30 minutes
Difficulty | Easy
Tasting
Serve the sesame breaded tuna fillets on top of the mango and quinoa salad. Add a little of the dressing to the salad and tuna. It is a fairly complete dish that you can serve alone or accompanied by a steamed rice.

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