That Asian Home Cook

Tuna & Mango Rice Bowl

Once, on a dolphin-watching excursion, a local fisherman told me that Portuguese tuna was exported to Japan to be used in the most premium sashimi. 

As a result, most of us here rarely have the opportunity to eat our very own famous bluefin. Despite this fact, amazing fresh tuna varieties are still sold in abundance here in Portugal. Since moving here, I have learned so many ways to prepare tuna. One favourite style is this Japanese-inspired tuna rice bowl. It is so easy to make that you must try it. 

Ingredients: 

200 gm fresh tuna steak

1 tbsp kewpie mayo

1 tbsp sriracha

½ tbsp kikkoman soy sauce

½ tbsp sesame oil 

½ tbsp mirin 

1 tsp grated ginger

1 tsp sesame seeds

1 tsp furikake 

1 tsp chopped spring onions

1 cup diced mangoes 

2 cups rice

Instructions:

Start by dicing your tuna into little 1 cm squares. Set aside in a bowl. Now, do the same with your mangoes, dicing them into equal squares. 

Bring the grated ginger and all the sauces together in a bowl and mix well, then add the tuna to marinate for the next half hour, covered in your fridge. 

When you are ready to serve, place your two cups of rice in a bowl and top with the tuna and mango. I like to do half tuna and half mango – but you can choose. If you prefer more tuna, do less mango or vice versa – it’s as easy as that. Top with sesame seeds, spring onions and furikake. 

If you don’t have furikake, you can replace it with shredded nori (Japanese seaweed). And there you go! Super yummy, super nutritious and a super quick meal to prepare. 

Tuna Trivia 

• Tuna is rich in omega-3 fatty acids that are known to promote heart health
• The good fatty acids present are great for retina (eye) health as well
• Known to be a lean superfood, tuna is a fabulous source of protein and is low in carbs and calories, great for weight-watchers 
• Packed with vitamin D, iron, calcium, zinc, B vitamins, iodine, potassium, choline and selenium, tuna is full of nutrition! 
• The American Diabetes Association encourages eating fish such as tuna specifically twice per week to help manage diabetes 
• Tuna contains essential amino acids and high levels of polyunsaturated fat that help support muscle retention