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Everything Spiced Tuna Bowl with Maple Pumpkin Seeds, Fennel, and an Orange Caper Dressing

Crusted Seared Tuna with oranges, grapefruit, capers, fennel, and pumpkin seeds on a bed of arugula
Course Main Course, Salad
Recipe Type Quick
Prep Time 10 minutes
Cook Time 15 minutes
Servings 4 (click to scale)
Calories 640kcal

Ingredients

  • 3 Tbsp capers DO NOT DRAIN
  • 1/3 cup champagne vinegar
  • 3 Tbsp extra virgin olive oil
  • 1/2 tsp orange peel grated
  • 1/4 tsp ground black pepper
  • 2 tsp agave nectar
  • 1/4 cup maple syrup
  • 1/8 tsp salt
  • 1 cup pumpkin seeds hulled
  • 5 sprays cooking spray
  • 1 lb yellowfin tuna sushi grade, frozen
  • 2 Tbsp everything seasoning
  • 2 Tbsp canola oil
  • 4 cup arugula
  • 1 each orange peeled, sections
  • 1 each grapefruit peeled, sections
  • 1 cup fresh fennel julienne sliced fine
  • 12 each caper berries drained

Instructions

  • Make dressing: DO NOT DRAIN FIRST LISTED CAPERS. Pulse capers in a food processor until chunky. Combine capers with vinegar, olive oil, orange peel, pepper and agave in a bowl, do not emulsify.
  • Make maple pumpkin seeds: Preheat oven to 325F. In a sauté pan, combine syrup and sea salt and bring up to a simmer. Stir in pumpkin seeds. Continue cooking until maple syrup is almost completely reduced and coating pumpkin seeds.
    Prepare a parchment lined sheet tray with pan spray. Spread maple pumpkin seeds on pan. Bake, stirring every 5 minutes until pumpkin seeds are golden brown and syrup begins to harden (~10-15 minutes). NOTE: Syrup will harden as the pumpkin seeds cool. Cool completely and break into 1/2" pieces.
  • Sear Tuna: Place everything spice in a bowl. Press top and bottom of tuna steaks into everything spice to coat (do NOT coat sides). Discard excess everything spice.
    Heat oil in a pan. Being careful not to burn everything spice, sear tuna steaks on top and bottom to desired doneness (suggested sear about 1/4" thick on top and bottom; ~30 seconds of searing per side). Either serve immediately or chill and serve cold.
  • Make Salad: Layer the following - arugula, orange segments, grapefruit segments, fennel, pumpkin seeds, and caper berries. Toss lightly with vinaigrette and top with tuna.

Nutrition

Calories: 640kcal | Carbohydrates: 28g | Protein: 35g | Fat: 40g | Saturated Fat: 5g | Sodium: 1087mg | Fiber: 6g
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