Tuna Steak with Quinoa Recipe (420 Cal, 45g Protein) | Eati

- 200g fresh tuna steak (sushi-grade if searing) - 90g dry quinoa (yields ~250g cooked) - 1 tsp olive oil - Salt, pepper, sesame seeds - 2 tbsp soy sauce or tamari - 1 tsp sesame oil - Spring onions and cucumber to serve

1. Cook quinoa: rinse, combine with 180ml water, bring to boil, reduce heat, cook 12–15 minutes until water absorbed. Fluff with fork. 2. Mix soy sauce and sesame oil as a dipping sauce. 3. Season tuna steak with salt, pepper, and sesame seeds. 4. Heat a cast-iron pan to very high heat. Add olive oil. Sear tuna 60–90 seconds per side for rare, or 2 minutes per side for medium. 5. Slice tuna and serve over quinoa with dipping sauce and sliced cucumber. 6. Log in Eati for instant macros — type 'tuna steak 200g, quinoa 250g cooked'.

Per serving (estimated): Calories: 420 kcal Protein: 45g Fat: 9g Carbohydrates: 38g Macro split: 43% protein / 19% fat / 36% carbs Protein per 100 calories: 10.7g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Tuna steak with quinoa delivers 45g of protein — the highest on this list — with exceptional fat-to-protein efficiency at just 9g of fat for 420 total calories. Macro breakdown (estimated): • 420 calories • 45g protein • 9g fat • 38g carbohydrates Tuna's nutrition profile: Fresh tuna provides 30g of protein per 100g with minimal fat — comparable to chicken breast but with a richer flavour and firmer texture. It's also an excellent source of selenium, B12, and potassium. Quinoa is a complete protein grain: Unlike rice or oats, quinoa contains all nine essential amino acids. Its 8g protein per 100g dry (4g per 100g cooked) supplements the tuna, and its fiber content (2.8g per 100g cooked) makes the meal filling despite its modest calorie count.

1. Asian bowl (440 cal, 45g protein): add edamame, pickled ginger, and a drizzle of ponzu. 2. Mediterranean (430 cal, 45g protein): replace soy sauce with lemon + herbs. Add cherry tomatoes. 3. High-carb day (530 cal, 47g protein): increase quinoa to 120g dry, add chickpeas. 4. Canned tuna version (400 cal, 42g protein): use 200g canned tuna in water — lower cost, same protein.

Cook a large batch of quinoa (300g dry) for 4 meals. Store cooked quinoa 5 days refrigerated. Sear tuna fresh each time — overcooking ruins texture. Canned tuna is an excellent substitute for prep days.