Dinner/ Fodmap

Furikake Tuna Steaks

Furikake Tuna Steaks

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Serves: 2 Cooking Time: 40 min


  • 2 pieces of 4oz-5oz each wild/line caught tuna steaks
  • 2 handfuls of organic raw spinach
  • 2 handfuls of organic raw arugula
  • 2 tbsp of Furikake (available at Asian supermarkets or your international grocery aisle)
  • 2 tbsp garlic flavored olive oil
  • 1 tbsp of liquid aminos
  • 1 tbsp Bandar Cilantro Mint Chili Sauce
  • salt & pepper
  • Drizzle of extra virgin olive oil
  • Few dashes of red wine vinegar or rice wine vinegar



Make the marinade for the steaks by combining the Bandar sauce, liquid aminos and garlic flavored olive oil


Submerge the steaks in the marinade and let sit at room temperature for 30 min


Heat a non stick pan on high heat and drop in the steaks


Cook on each side for about 3 minutes, add a 1/2 tbsp of Furikake to one side of the steak, flip and quickly press into the pan


After 1 min, add another 1/2 tbsp to the other side of the steak and flip again


Let sit for 1 min and shut heat


Serve over a salad composed of 1 handful of arugula and 1 handful of spinach


Top salad with freshly ground black pepper, salt, a drizzle of extra virgin olive oil and vinegar of your choice.


Serve tuna steaks alongside salad

Tuna steaks are great for three reasons. Firstly, they don’t come from a can -we have uses for that tuna too, but it’s just not quite the same. Second, they have that nice meaty texture without the indulgence of steak and thirdly, they are one of the few fishes that go great with a nice glass of red wine. Tuna is great to marinade and takes on flavor rapidly so its perfect if your pressed for time. The marinade used in this recipe was a mix of garlic flavored oil, a Cilantro Mint Chili sauce from Bandar, and liquid aminos. Tuna steaks also stand up well to high heat cooking without crumbling apart so don’t worry if you need to get a bit of your aggression from your day. Try to buy wild and line caught steaks if you can.

Half-way through the cooking process, the tuna steaks are topped with Furikake. What is this you ask? Great question! Furikake is a typical Asian condiment that is often used to add some crunch to plain cooked rice. It can be various mixes of seasonings and spices but two items, sesame seeds and shredded Nori/seaweed, are always the same. If you have the luxury of time or can’t find Furikake at your local market, you can make your own at home. Just take 3 sheets of toasted Nori roll them up and slice the roll the entire length into 1/8″ pieces. Thrown it into a mixing bowl and as you do this shred the cut Nori with your fingers to make the pieces even smaller. Toss the Nori with 1/4 of toasted or black sesame seeds and 1/2 tsp of both salt and sugar. Additions to the base can include small dried shrimp or fish.

The tuna here was perviously frozen, sometimes in NYC, you have to cut some corners for the sake of time and money. After defrosting in the fridge overnight, it was marinaded for a quick 30 minutes at room temperature and thrown into cook. The cooking time in the recipe takes into account the marinading time, those the actually time spent in the pan and assembling the side salad was all of 7 minutes. Time is money, in this case both were saved and maximized.


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