Cajun Spice Tuna Steak Recipe [A Trio of Dishes]

Hi everyone!  Boy do I have a delicious and long post for you.

I find that oftentimes I squeeze together a bunch of recipes all within one single post because it can sometimes get overwhelming to post all of the successful ones.

There have been plenty of undocumented recipes that I’ve been making in the comfort of my own kitchen, and 95% of the time I will start cooking or baking with the thought that I will post about it in the future.  Unfortunately, a good percentage of those recipes don’t make it on here.  I’m just giving the explanation of why my recipe posts end up being long and sporadic, especially ever since we got married.

But I’m happy to say that this time the above stated explanation isn’t the case!  I have three simple recipes that I made last night, and they are being featured today because Greg and I just loved the flavors combined together!

Can you hear that?

Ahhh yes–it is the sound of success….

Cajun Spice Tuna Steak *Healthy*

This recipe is very wholesome and healthy due to the Omega-3s in the tuna fish.  You may use fresh tuna or frozen.  Just make sure that the frozen one is thawed ahead of time.  In addition, the Cajun seasoning allows this dish to be packed with bold flavors so that you don’t have to add heavy and unhealthy ingredients.

Makes 2 servings

Ingredients:

• 2 tuna steaks, rinsed and patted dry
• PAM oil spray
• Approximately 1 TBSP Cajun spice seasoning (I used McCormick’s)***
• Approximately 2 TBSP lemon juice
• Sprinkles of parsley (optional)

Directions:

1. Lay the tuna steaks on a cutting board and drizzle the lemon juice over them on both sides.  Lightly spray them with PAM on both sides as well.
2. Rub the Cajun seasoning all around the tuna steaks.  Grab a skillet and set it on medium heat.  Spray the skillet with oil and after 30 seconds lay the steaks down.
3. I prefer it to be done medium-rare, so I like to cook it for about 4 minutes on each side.  The length of cooking is up to personal preference.
4. Serve on a plate and garnish it with fresh or dry parsley!

***If you do not have the Cajun seasoning readily available, you may combine 1/8 tsp of garlic powder, onion powder, black pepper, cayenne pepper, chili pepper, paprika, dried oregano, and about 1/4 tsp of sea salt.***

Healthy and Buttery Rice *Vegan*

Makes about 4 servings.  The leftovers can be easily refrigerated!  This rice is packed with flavor as well.  The nutrition coming from the brown rice is pretty outstanding, particularly the fiber content because it is higher than in regular white rice.

Ingredients:

• 1/3 C chopped white onions
• 1 TBSP olive oil
• pinch of salt and pepper
• 1 C chicken or vegetable broth (I used what I had–beef broth)
• 4 C water
• 1 C brown rice
• 1 TBSP Earth Balance (or butter)

 Directions:

1. Grab a medium-large pot and put it on low-medium heat.  Pour the olive oil and let it warm up a bit.  Then, put in the chopped onions and saute it with a wooden spoon until they’re almost translucent and the flavors start to come out.  Sprinkle salt and pepper.
2. After about 5 minutes of cooking, pour in the broth and water.  Add the rice and let it simmer for approximately 50 minutes with the lid half-way covered.  While it’s cooking and soaking up the liquids, come back to it and stir it with a wooden spoon every now and then.  Watch it carefully though!  It can easily burn up on the bottom.
3. When the rice is finally fluffed up, add the Earth Balance and combine it together for a minute or so.  And voila!

Kale with Homemade Miso Dressing *Healthy+Low Fat*

This kale side dish is to die for! (In mine and Greg’s opinion)  It tastes super fresh and is full of awesome nutrients.  To top it off, the Miso dressing is delicious, salty, and satisfying.  I used the Korean kind of Miso paste, but you can easily substitute it with the Japanese brands.

Makes 2 servings

Ingredients:

• 2 large leaves of kale, rinsed and roughly chopped
• 1 tsp sesame oil
• 1 tsp Miso paste
• 2 tsp cold water
• sprinkles of sesame seeds

Directions:

1. Steam or boil the kale leaves.  I boiled them for 2 minutes because of time constraint.  Then, drain the water and transfer it to a colander.
2. Grab a small bowl and mix the oil, Miso paste, water, and sesame seeds.  Make sure it’s incorporated very well.
3. Mix the sauce mixture with the kale leaves in a large bowl until the leaves are fully coated.  Easy as kale.  Enjoy!

This is an example of how delicious a full and healthy meal can be.  It was all done in exactly 1 hour because I moved as quickly as possible.

Have a beautiful day and take care y’all!

PS:  Check out Gina’s canellini patties!  Oh my goodness do they look tasty….And her pictures are just gorgeous.  Don’t you agree?

Do you have lots of undocumented recipes?

What’s your fave way of eating kale, tuna, and/or rice?

Do you take nutrients into consideration when you cook?

Love,

Ellie <33

Tagged as: buttery and healthy rice recipe, healthy cajun tuna steak, healthy meals in one hour, McCormick's cajun spice seasoning, miso dressing kale, proper nutrition