Seared tuna is a delicious and healthy meal that can be served in a variety of ways. The tuna is quickly seared on the outside, leaving the inside rare and tender. This cooking method enhances the natural flavor of the tuna. When choosing what to serve seared tuna on, you want to complement the flavors of the fish without overpowering it. The base should also add some texture to contrast with the tuna. There are many excellent options for serving seared tuna.
What are some quick answers to what is good to serve seared tuna on?
Here are some quick answers for good bases to serve seared tuna on:
– Rice or risotto – White or brown rice along with arborio rice for risotto provide a neutral base that allows the tuna flavor to shine.
– Pasta – Hearty pastas like farfalle or penne work well. Avoid slippery pastas like spaghetti.
– Salad greens – Serve atop a bed of arugula, spinach, or mixed greens for a lighter meal.
– Slices of avocado – Buttery avocado complements tuna’s richness.
– Crackers or crostini – Sturdy crackers or toasted bread provide crunch.
– Roasted vegetables – The sweetness of roasted veggies balances the tuna.
– Quinoa or couscous – These healthy grains make a protein-packed base.
What grains pair well with seared tuna?
Grains are a classic base for seared tuna as they are filling and absorb any juices from the fish. Here are some top grain options:
Rice
Rice is a common pairing as the mild flavor allows the seared tuna to take center stage. White rice is traditional, but brown rice provides more nutrients. Try jasmine, basmati, or Arborio rice. Risotto makes an especially creamy bed for seared tuna.
Pasta
Pasta is another go-to option. Penne, farfalle, or rigatoni hold up well when topped with sliced seared tuna. Avoid long pastas like spaghetti that don’t support the fish. Whole wheat or veggie pastas provide extra nutrition.
Quinoa
Quinoa has a light, fluffy texture and just a hint of nutty flavor. It packs in protein too, complementing the tuna. Red or white quinoa works well. Try mixing in vegetables like peas or carrots.
Couscous
Couscous is made from semolina wheat so it has a unique pasta-like flavor. Serve seared tuna on a bed of regular or Israeli couscous. The small pearls add interesting texture.
Barley
Barley stands up to the rich tuna with its chewy texture. Go with hulled barley or quicker cooking pearl barley. Barley makes a hearty, filling meal.
Polenta
Creamy soft polenta can be shaped into cakes that make a base for the tuna. Or serve sliced seared tuna over soft polenta seasoned with Parmesan. The corn flavor pairs nicely.
What kinds of salads work well with seared tuna?
Serving seared tuna over a fresh salad is an easy, lighter meal option. The greens and vegetables add great texture and flavors. Here are some excellent salad choices:
Arugula salad
The peppery taste of arugula stands up to the tuna beautifully. Add some shaved Parmesan or lemon juice for acidity.
Spinach salad
Baby spinach offers a more delicate flavor. Include crunchy veggies like carrots or cucumbers and a light dressing like citrus vinaigrette.
Mixed greens salad
Blend several greens like romaine, oak leaf, and watercress for variety. Top with avocado, tomato, and balsamic for a well-rounded salad.
Kale salad
Hearty kale can support seared tuna chunks. Massage the kale with lemon and olive oil to soften it. Add blueberries and almonds too.
Greek salad
Classic ingredients like cucumbers, olives, tomatoes, and feta make a fresh Greek salad base for tuna. Dress with lemon and olive oil.
Caesar salad
Romaine lettuce, crunchy croutons, and Caesar dressing complement rich tuna. Add some shaved Parmesan too.
What proteins and vegetables make good additions to seared tuna dishes?
In addition to grains and salads, seared tuna can be served with an assortment of vegetables, beans, and other proteins to make a hearty, nutritious meal:
Proteins
– Edamame
– Chickpeas
– White beans
– Lentils
– Tofu
– Tempeh
Vegetables
– Asparagus
– Carrots
– Bell peppers
– Broccoli
– Onions
– Tomatoes
– Green beans
– Mushrooms
– Zucchini
– Roasted root veggies like potatoes, sweet potatoes, or beets
Fresh herbs
– Cilantro
– Basil
– Dill
– Parsley
– Chives
These ingredients provide an array of flavors, textures, colors, and nutrients to complement the seared tuna. Try sautéing veggies in olive oil or roasting them for extra flavor.
What sauces pair well with seared tuna?
Sauces add moisture and flavor contrast to seared tuna. Lean options like squeezed citrus, vinaigrettes, chutneys and salsas allow the tuna to shine. Some excellent sauce options include:
Citrus Sauces
– Lemon juice
– Lime juice
– Orange slices
– Grapefruit segments
Vinaigrettes
– Balsamic vinaigrette
– Lemon vinaigrette
– Soy vinaigrette
– Ginger vinaigrette
Chutneys
– Mango chutney
– Peach chutney
– Pineapple chutney
– Mint chutney
Salsas
– Pico de gallo
– Peach salsa
– Mango salsa
– Avocado salsa
Asian Sauces
– Ponzu
– Teriyaki
– Soy ginger sauce
A drizzle of one of these light sauces enhances the dish without masking the tuna.
What are the best crackers or breads to serve with seared tuna?
Crackers and breads add crunch and carbohydrates to balance the protein-packed seared tuna. Great options include:
Crackers
– Whole wheat crackers
– Rice crackers
– Water crackers
– Crispy flatbread crackers
Breads
– Baguette slices
– Focaccia
– Pita chips
– Melba toast
– Crostini
Look for crackers and breads with a sturdy, crunchy texture. They should be neutral in flavor or complement the tuna like whole wheat or sea salt variations. Spread breads or crostini with a little olive oil or avocado for added nutrition and healthy fats.
Should any foods be avoided when serving seared tuna?
When serving seared tuna, you generally want to avoid ingredients that will overpower the flavor of the fish or make the meal too heavy. Foods to use sparingly or avoid include:
Strong, salty cheeses
Aged cheeses like blue cheese can easily overwhelm the tuna. Opt for small amounts of mild cheeses like feta or Parmesan instead.
Creamy sauces
Thick, creamy sauces are too rich with seared tuna. Choose lighter sauces like vinaigrettes or salsas. If using a cream sauce, keep it on the side.
Starchy side dishes
Heavy starches like mashed potatoes, pasta salad, or macaroni and cheese fill you up too much. Keep sides light.
Greasy fried foods
French fries, fried chicken, or other deep-fried foods overpower the clean taste of the tuna.
Sugary ingredients
Avoid sweet sauces, fruits, jams, and desserts as they don’t complement the savory fish.
What are some creative ways to serve seared tuna?
While traditional plates and bowls are common choices, getting creative with how you serve and plate seared tuna can make it even more appetizing. Some fun presentation ideas include:
On a plank or cutting board
Place a bed of grains or salad on a wooden plank, top with seared tuna, and garnish with greenery for a rustic look.
In lettuce wraps
Wrap slices or chunks of seared tuna in leaves of butter lettuce or red leaf lettuce for a handheld bite.
On skewers
Thread diced tuna and veggies like cherry tomatoes and mushrooms onto skewers for a pretty presentation.
In martini glasses
Layer couscous, greens, and seared tuna strips elegantly in martini or wine glasses for individual servings.
On endive spears
Use Belgian endive leaves like edible spoons to scoop up and present the seared tuna.
In avocado bowls
Scoop out halves of avocados and fill with salad greens, quinoa, and tuna for an edible bowl.
In lettuce cups
Use leaves of red leaf lettuce, Boston lettuce, or iceberg as cups for holding seared tuna with rice and sauce.
Conclusion
Seared tuna is delicious on its own but gains complexity when served atop or alongside ingredients that add flavor, texture, and nutrition. Grains like rice, pasta, or quinoa make excellent bases along with fresh vegetable salads. Add vegetables like asparagus or edamame and fresh herbs to round out the meal. Sauce options like citrus, chimichurri, ponzu, and salsa add moisture and flavor contrast. Avoid heavy foods like cheese, creamy sauces, and fried items that detract from the tuna. With endless combinations possible, use these suggestions to experiment and find your favorite way to serve seared tuna. The right sides and presentation will highlight the starring ingredient – the fabulous seared tuna.