Looking for a tasty and healthy dinner that’s full of flavor and good for your body? This Grilled Sesame Ginger Tuna Steaks meal, served with a quinoa and edamame salad, is packed with protein, healthy fats, and fiber. It’s a perfect recipe for anyone who wants to eat well while enjoying bold, fresh flavors.
What Is Grilled Sesame Ginger Tuna with Quinoa and Edamame Salad?
This dish features fresh tuna steaks marinated in a flavorful sesame and ginger mixture, then grilled to bring out their rich, meaty taste. It’s served alongside a light and refreshing quinoa salad that includes protein-rich edamame and colorful vegetables. The combination brings together Asian-inspired flavors with wholesome ingredients to create a balanced and filling meal.
Health Benefits and Precautions
Benefits
Tuna: Tuna is an excellent source of lean protein and omega-3 fatty acids, which help support heart and brain health. It’s low in saturated fat and provides important vitamins like B12 and D.
Quinoa: Quinoa is a complete protein, which means it contains all nine essential amino acids. It also offers fiber, iron, and magnesium, making it a powerhouse grain for maintaining energy and digestive health.
Edamame: These young soybeans are full of plant-based protein, fiber, calcium, and iron. They support muscle health and bone strength while keeping you full longer.
Precautions
Since tuna is a large fish, it can contain higher levels of mercury. For adults, it’s safe to eat tuna in moderate amounts, about 2–3 servings per week. Pregnant individuals should consult a healthcare provider about tuna consumption. Also, check for food allergies, particularly to soy (edamame) or sesame.
Recipe for Grilled Sesame Ginger Tuna Steaks with Quinoa and Edamame Salad
Ingredients
For the Tuna Marinade
- 2 fresh tuna steaks (about 6 oz each)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon freshly grated ginger
- 1 garlic clove, minced
- 1 teaspoon honey
- 1 tablespoon sesame seeds (optional, for garnish)
For the Quinoa and Edamame Salad
- 1 cup uncooked quinoa (rinsed)
- 2 cups water or low-sodium vegetable broth (for more flavor)
- 1 cup shelled edamame (thawed if frozen)
- 1/2 red bell pepper, diced
- 1/2 cucumber, diced
- 2 green onions, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
Step 1: Marinate the Tuna
In a medium bowl, whisk together soy sauce, sesame oil, rice vinegar, ginger, garlic, and honey. Place tuna steaks in a shallow dish or zip-top bag. Pour the marinade over the tuna and let it sit in the refrigerator for at least 30 minutes (up to 2 hours for more flavor).
Step 2: Cook the Quinoa
While the tuna marinates, prepare the quinoa. Add quinoa and water (or broth) to a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Let it stand covered for 5 minutes, then fluff with a fork and allow it to cool slightly.
Step 3: Prepare the Salad
In a large bowl, combine the cooked quinoa with edamame, bell pepper, cucumber, and green onions. Drizzle with olive oil and lime juice. Add salt and pepper to taste. Mix well and set aside.
Step 4: Grill the Tuna
Heat a grill or grill pan over medium-high heat. Remove tuna from marinade and shake off the excess. Grill each steak for 2–3 minutes on each side for medium-rare, or longer if desired. Remove from the grill and let rest for a few minutes.
Step 5: Serve
Place a portion of the quinoa and edamame salad on each plate. Top with a grilled tuna steak and sprinkle with sesame seeds if using. Serve immediately and enjoy!
Final Thoughts
This Grilled Sesame Ginger Tuna with Quinoa and Edamame Salad is more than just dinner — it’s a well-balanced, protein-rich meal that supports a healthy lifestyle. Great for active individuals, those on a heart-healthy diet, or anyone wanting a flavorful twist on their weekly meal prep, this dish is sure to become a favorite. Try it today and enjoy a tasty way to eat clean and stay energized.
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