This Everything Bagel Seared Tuna Bowl is a perfect fusion of bold flavors and fresh ingredients. The rich, savory taste of seared tuna, coated with everything bagel seasoning, pairs beautifully with the creamy avocado, crisp veggies, and a touch of pickled onions. The dish is balanced and wholesome, offering a satisfying meal in every bite.
Not only is this bowl packed with healthy fats, protein, and fresh vegetables, but it’s also quick and easy to prepare. It makes for a great lunch or light dinner, perfect for those looking to enjoy a nutritious, restaurant-quality meal at home. You can customize it by adding your favorite veggies or switching up the sauces to match your taste!
Full Recipe:
Ingredients:
- 1 tablespoon olive oil
- 2 (6-ounce) tuna steaks
- 1 tablespoon everything bagel seasoning
- 1 cup cooked jasmine rice
- 1/2 cup shredded carrots
- 1/2 avocado, sliced
- 1/2 cucumber, sliced
- 1/4 cup pickled red onions
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon mayonnaise (optional)
- 1 teaspoon sriracha (optional)
Directions:
- Heat the olive oil in a large skillet over medium-high heat.
- Pat the tuna steaks dry with a paper towel and season both sides with everything bagel seasoning.
- Sear the tuna steaks in the hot skillet for about 1-2 minutes on each side for rare, or cook longer for your desired doneness. Remove from heat and let rest.
- Prepare the bowl by adding jasmine rice as the base.
- Arrange the shredded carrots, avocado slices, cucumber slices, and pickled red onions around the rice.
- Slice the seared tuna and place it on top of the rice and veggies.
- Drizzle soy sauce and sesame oil over the bowl. Optionally, drizzle the tuna with a mixture of mayonnaise and sriracha for an extra kick.
- Serve immediately and enjoy!
Prep Time: 10 minutes | Cooking Time: 5 minutes | Total Time: 15 minutes
Kcal: 450 kcal | Servings: 2 servings
The Everything Bagel Seared Tuna Bowl is a delightful combination of fresh, wholesome ingredients and bold flavors, making it a perfect meal for lunch or dinner. This recipe is inspired by the popular trend of using “everything bagel” seasoning—a flavorful blend of sesame seeds, poppy seeds, garlic, onion, and salt—on more than just bagels. In this dish, it creates a unique crust on seared tuna, giving the fish a crunchy, savory exterior that contrasts beautifully with its tender, melt-in-your-mouth center.
Key Ingredients:
- Tuna Steaks: The star of this dish is the fresh, sushi-grade tuna. Searing the tuna briefly preserves its delicate texture while enhancing the flavor with a slight char from the everything bagel seasoning. This seasoning adds layers of crunch and umami without overpowering the tuna’s natural taste.
- Everything Bagel Seasoning: This versatile seasoning adds a savory, garlicky punch and crispy texture to the tuna. The mix of seeds and spices provides a delicious contrast to the softness of the seared tuna.
- Jasmine Rice: The fluffy jasmine rice serves as the base of the bowl, soaking up the sauces and offering a neutral, slightly floral backdrop for the flavorful tuna and veggies.
- Veggies: Shredded carrots, cucumber slices, avocado, and pickled red onions provide a mix of textures and colors. They bring freshness, crunch, and a touch of sweetness to balance the savory elements.
- Soy Sauce & Sesame Oil: These two classic Asian ingredients tie the whole dish together, adding a salty, umami richness that complements the tuna and rice.
Nutritional Benefits: This bowl isn’t just about great taste—it’s also incredibly nutritious. Tuna is a fantastic source of lean protein and omega-3 fatty acids, which are excellent for heart health. Avocados offer healthy fats and vitamins, while the various vegetables contribute fiber and essential nutrients like vitamins A and C. The dish is also naturally gluten-free, making it suitable for those with dietary restrictions.
This bowl is designed not only for flavor but also for its nutritional profile. Tuna is a powerhouse of lean protein, low in fat yet high in omega-3 fatty acids, which are essential for brain and heart health. Avocados contribute monounsaturated fats that are known for supporting healthy cholesterol levels. The fresh vegetables—cucumber, carrots, and pickled onions—not only add vibrant colors but also pack in a variety of vitamins and fiber, promoting overall digestive health.
With jasmine rice as the base, the dish provides energy-sustaining carbohydrates, but it’s easy to make this meal fit different dietary needs. For a lower-carb option, you can substitute cauliflower rice or a leafy green base like spinach or kale. Additionally, the recipe is naturally gluten-free, making it accessible to those with gluten sensitivities or celiac disease.
Customization: One of the best things about this bowl is its versatility. You can easily switch up the ingredients to suit your preferences or what’s available in your pantry. For example, you could replace the jasmine rice with brown rice, quinoa, or cauliflower rice for a lower-carb option. If you prefer, add a drizzle of spicy sriracha mayo for an extra kick, or swap out the pickled red onions for kimchi for more tang and heat.
Perfect for Meal Prep: This dish is also ideal for meal prepping. You can prepare all the ingredients ahead of time, store them in the fridge, and simply assemble the bowls when you’re ready to eat. The tuna can be seared and sliced just before serving for maximum freshness, while the veggies and rice can be prepped in advance.
Ideal Pairings: To round out the meal, consider serving this bowl with a light miso soup or a simple green salad with an Asian-inspired dressing. For beverages, a crisp white wine like Sauvignon Blanc or a cold glass of green tea would complement the dish’s flavors perfectly.
This recipe brings together all the elements of a balanced meal: protein, healthy fats, and fresh vegetables, all in one beautiful, colorful bowl. It’s not only delicious but also visually appealing, making it a perfect dish to share on social media or enjoy for a special meal at home.
The Everything Bagel Seared Tuna Bowl is more than just a quick and easy recipe—it’s a dish that combines bold, diverse flavors with health-conscious ingredients. The meal stands out for its simplicity, yet delivers restaurant-quality results that you can prepare right in your own kitchen. Here’s a deeper dive into what makes this bowl truly special:
The Flavor Profile
The hallmark of this dish lies in the combination of everything bagel seasoning with seared tuna. Everything bagel seasoning is a flavorful blend of sesame seeds, poppy seeds, garlic, onion, and salt, originally created to add depth to a standard bagel. However, its application in this dish as a crust for the tuna elevates the fish, giving it a wonderful texture and punch of flavor. When the tuna is seared in hot oil, the seasoning forms a crunchy crust, providing a satisfying contrast to the tender, slightly rare tuna inside.
Tuna is a mild, meaty fish with a firm texture, making it the perfect candidate for searing. When cooked just right—seared briefly on the outside and left rare in the middle—it melts in your mouth while providing a robust, savory taste. The addition of soy sauce and sesame oil enhances these flavors, introducing a subtle Asian twist that pairs perfectly with the rest of the bowl.
Texture and Contrast
One of the most enjoyable aspects of this recipe is the interplay of textures. The seared tuna offers a meaty bite, while the fluffy jasmine rice serves as a soft, fragrant base. The freshness of the cucumber slices and shredded carrots adds a delightful crunch to each bite, while the creamy avocado brings richness and smoothness. The dish is further brightened by the pickled red onions, which offer a tangy, slightly sweet contrast to the savory elements, cutting through the richness of the tuna and avocado.
Presentation Tips
When serving, arrange the ingredients in the bowl with an eye for color and balance. Place the sliced tuna neatly over the rice, allowing the vibrant colors of the avocado, carrots, and pickled onions to pop. A light drizzle of soy sauce and sesame oil over the entire bowl adds an extra touch of gloss and umami flavor, making it visually appealing as well as delicious.
You can also elevate the presentation by garnishing with fresh herbs like cilantro or scallions, adding a burst of green that contrasts beautifully with the rich tones of the tuna and veggies. The result is a dish that not only tastes incredible but also looks Instagram-worthy!
Perfect for Any Occasion
Whether you’re preparing a quick weeknight meal, packing a healthy lunch, or impressing guests at a dinner party, this Everything Bagel Seared Tuna Bowl is a versatile and crowd-pleasing option. Its balance of fresh ingredients, bold flavors, and beautiful presentation makes it a go-to recipe for any occasion. With minimal prep and cook time, it’s also perfect for those days when you want a gourmet meal without spending hours in the kitchen.
In conclusion, the Everything Bagel Seared Tuna Bowl is a masterful blend of flavors and textures that delivers both in taste and nutrition. It’s customizable, easy to prepare, and perfect for health-conscious food lovers looking for something fresh, exciting, and nourishing.