This is one of those meals that feels nourishing without trying too hard. Simple ingredients, minimal effort, and food that actually makes you feel good afterwards. Nothing fancy — just honest, grounding cooking.
1tbspOlive or avocado oil (something suitable for high heat)
To serve (optional)
Green onions
Sesame seeds (I don’t toast mine — no point, really)
Lemon wedges
For the sides
1 packet wild rice (microwave-ready) I buy mine at Woolworths
For the salad
Rocket
Cucumber
Avocado
Steamed green beans
Steamed broccoli
Simple dressing
Freshly squeezed lemon juice
Drizzle of olive oil
Salt & Pepper
1
In a small bowl, mix the soy sauce, sesame oil, honey, salt, and pepper. Place the tuna steaks into the sauce and allow them to marinate briefly — about 10–15 minutes is perfect. Nothing complicated, just enough time for the flavours to sink in.
2
Heat your pan with the olive or avocado oil until it’s very hot. This part matters. Once the oil is hot, add the tuna steaks and sear for around 2 minutes per side, depending on thickness. Keep an eye on them — honey burns quickly if the heat is too low or the timing is off.
3
While the tuna cooks, prepare the wild rice. I use the microwave packets (Woolworths is my preference), heated for about 90 seconds.
4
For the salad, simply combine whatever greens you have on hand. Toss everything together gently with fresh lemon juice (always fresh), a drizzle of olive oil, and a pinch of salt and pepper.
5
Serve the tuna with the wild rice and greens, finishing with a squeeze of lime if you feel like it.
Notes
This is the kind of meal that supports you without asking anything in return. Easy, balanced, and grounding — perfect for days when you want to nourish yourself properly without overthinking it.
Ingredients
For the tuna
2Fresh tuna steaks (about 300g each)
2tbspSoy sauce (use whatever you have on hand)
1tbspToasted sesame oil
1tbspHoney
½tspSalt
¼tspBlack pepper
1tbspOlive or avocado oil (something suitable for high heat)
To serve (optional)
Green onions
Sesame seeds (I don’t toast mine — no point, really)
Lemon wedges
For the sides
1 packet wild rice (microwave-ready) I buy mine at Woolworths
For the salad
Rocket
Cucumber
Avocado
Steamed green beans
Steamed broccoli
Simple dressing
Freshly squeezed lemon juice
Drizzle of olive oil
Salt & Pepper
Directions
1
In a small bowl, mix the soy sauce, sesame oil, honey, salt, and pepper. Place the tuna steaks into the sauce and allow them to marinate briefly — about 10–15 minutes is perfect. Nothing complicated, just enough time for the flavours to sink in.
2
Heat your pan with the olive or avocado oil until it’s very hot. This part matters. Once the oil is hot, add the tuna steaks and sear for around 2 minutes per side, depending on thickness. Keep an eye on them — honey burns quickly if the heat is too low or the timing is off.
3
While the tuna cooks, prepare the wild rice. I use the microwave packets (Woolworths is my preference), heated for about 90 seconds.
4
For the salad, simply combine whatever greens you have on hand. Toss everything together gently with fresh lemon juice (always fresh), a drizzle of olive oil, and a pinch of salt and pepper.
5
Serve the tuna with the wild rice and greens, finishing with a squeeze of lime if you feel like it.
Notes
This is the kind of meal that supports you without asking anything in return. Easy, balanced, and grounding — perfect for days when you want to nourish yourself properly without overthinking it.
Seared Tuna Steaks with Wild Rice & Everyday Greens
