VC_Logo_w_tag.svg
  1. Zesty Seed-Crusted Tuna with Wild Rice and Red Lentil Pilaf

Zesty Seed-Crusted Tuna with Wild Rice and Red Lentil Pilaf

This recipe features omega-3 and vitamin-D-rich tuna, wild rice (with twice the fiber and protein of brown rice but fewer calories), mustard seed (which provides a significant amount of plant-form of omega-3s) and the potent antioxidant power of cumin seed. Better yet, lentils are rich in fibers and "resistant starches" that boost fat metabolism, help control blood sugar and dampen appetite.

Please note: Vital Choice albacore tuna loin medallions are not long strips, like the the slices portrayed in the recipe photo, but are perfectly suitable for this recipe. Recipe adapted from Men's Fitness magazine.

Zesty Seed-Crusted Tuna with Wild Rice and Red Lentil Pilaf

Prep Time: 15 minutes | Cook Time: 40 minutes | Total Time: 55 minutes
Print

Ingredients

  • Vital Choice albacore tuna loin medallions (3 to 4 medallions per person)
  • Vital Choice organic extra virgin olive oil
  • 3 tbsp mustard seeds (adjust to the number of medallions)
  • 3 tbsp cumin seeds (adjust to the number of medallions)
  • 3 1/2 cups organic beef broth
  • 1 cup wild rice
  • 1 onion, chopped
  • 6 garlic cloves, minced
  • 1/2 cup red lentils

Instructions

  1. Bring 2 cups of broth to a boil in a medium saucepan. Add the wild rice and cook about 30 to 40 minutes, then drain and reserve. 
  2. Meanwhile, heat a medium saucepan over medium heat and coat with olive oil. Add onion and cook about 5 minutes.
  3. Add garlic, lentils, and rice; cook, stirring constantly, about 3 minutes.
  4. Add remaining 1 1/2 cups broth, bring to a boil, then reduce heat to low, cover tightly, and simmer for 20 minutes.
  5. Combine cooked wild rice and lentils in a medium bowl to make pilaf.
  6. Coat tuna with olive oil, mustard and cumin seeds.
  7. Heat a cast-iron skillet to medium-high. Coat lightly with olive oil and add tuna to pan. Cook for 3 minutes, then flip and cook another 3 minutes for medium-rare.
  8. Let rest for 5 minutes and slice against the grain.
  9. Plate tuna on individual serving dishes with a side of pilaf.
Serves: Serves 2-4