Print

Fresh Tuna and White Bean Power Bowl with Roasted Tomatoes

fresh tuna and white bean power bowl - featured image
Print Recipe

A quick, healthy, and satisfying power bowl featuring seared fresh tuna, creamy white beans tossed in a lemon-herb vinaigrette, and sweet roasted cherry tomatoes. Perfect for a wholesome lunch or dinner.

Ingredients

Scale
  • 6 oz fresh tuna steak (sushi-grade or sashimi-grade if possible)
  • 1 cup cherry tomatoes (about 150 g)
  • 1 can (15 oz) white beans (cannellini or Great Northern), drained and rinsed
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 clove fresh garlic, minced
  • 2 tbsp fresh herbs (parsley or basil), chopped
  • Sea salt and freshly ground black pepper, to taste
  • ¼ tsp red pepper flakes (optional)
  • 2 cups baby spinach or mixed greens (about 60 g, optional)
  • 1 tbsp capers, rinsed (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
  2. Rinse the cherry tomatoes, pat dry, and place them on the baking sheet. Drizzle with 1 tbsp olive oil, sprinkle with salt and pepper, and toss gently to coat.
  3. Roast the tomatoes in the oven for 15-20 minutes until soft, slightly wrinkled, and caramelized around the edges.
  4. While tomatoes roast, drain and rinse the white beans. In a medium bowl, combine beans with minced garlic, lemon juice, 2 tbsp olive oil, chopped herbs, salt, pepper, and red pepper flakes if using. Toss gently and set aside to marinate.
  5. Heat a non-stick skillet or cast iron pan over medium-high heat and add a drizzle of olive oil.
  6. Pat the tuna dry with paper towels and season both sides with salt and pepper.
  7. Sear the tuna steak in the hot pan for about 1.5-2 minutes per side for rare to medium-rare, until browned on the outside but tender and pink in the center. Remove and let rest for a few minutes before slicing.
  8. If using greens, lay a bed in your serving bowl. Spoon the marinated beans over the greens, arrange roasted tomatoes on top, then add the sliced tuna.
  9. Scatter capers if desired and drizzle any resting juices from the tuna pan over the bowl.
  10. Finish with a light sprinkle of fresh herbs and a squeeze of lemon juice.

Notes

Pat tuna dry before searing to get a good crust. Use high heat for searing. Roasting tomatoes concentrates their sweetness; optionally add a pinch of sugar to speed caramelization. Avoid mashing beans when mixing to maintain texture. If tuna is overcooked, chop and mix with beans. Store components separately if meal prepping and assemble fresh before serving.

Nutrition

Keywords: tuna bowl, white beans, roasted tomatoes, healthy recipe, quick dinner, power bowl, seared tuna, Mediterranean diet

Find it online: https://twirltaste.com/fresh-tuna-and-white-bean-power-bowl-recipe-easy-healthy-roasted-tomatoes/