Seared Tuna Steaks with Succotash and Brown Rice

I've been wanting to post some high protein and complex carbohydrate recipes to share for anyone interested in training foods or newer tasty vegetarian-friendly recipes.  I've been working on an easy paella which I'll be posting soon and recently, I made this extremely flavorful succotash power food.  While the seared tuna isn't part of the vegetarian-friendly category, the complex carbs from the brown rice, corn and edamame that I used are completely vegetarian or even vegan.  The combination of the soy beans, corn and rice make a complete protein, a perfect meal to eat the night before a run or bike event and as a great recovery meal for your post workout.  Making the tuna steaks is up to you - the real recipe is for the succotash and the brown rice.

Succotash with Brown Rice Ingredients:

  • 1 Cup Uncooked Brown Rice - rinsed and drained
  • 2 1/2 Cups Water
  • 4 Tablespoons Olive Oil - divided
  • 1 Large Onion - small dice (about 2 cups loosely packed)
  • 1 Medium Red or Green Bell Pepper - small dice (about 1 cup loosely packed)
  • 4 Garlic Cloves - minced (about 1 tablespoon)
  • 2 Cups Fresh or Frozen Shucked Corn Kernels
  • 1 Medium Carrot - finely shredded
  • 2 Cups Cooked and Shelled Edamame (Soy Beans) or Lima Beans
  • Salt and Freshly Ground Black Pepper to taste
  • 1 Tablespoon Smoked Paprika (optional)
  • 2 Tuna Steaks


  1. Rinse and drain the brown rice in a fine mesh strainer.  Add it to a 3 quart sauce pot along with a generous pinch of salt and the 2 & 1/2 cups of cold water.  Bring the water to a rolling boil, put a lid on the pot and reduce the heat to a bare simmer.  Cook the rice for half an hour, checking to see if the water is evaporating and the rice is absorbing it. Turn the heat off after 35 minutes and keep the pot tightly covered while the rice continues to cook - steaming and absorbing the remaining water.  
  2. In a large saute pan, heat 2 tablespoons of the olive oil over medium-high heat.  Add in the diced onions and saute for 3 minutes, or until they turn translucent.  
  3. Add in the diced bell peppers; lower heat to medium and continue to saute the onions and peppers until they begin to caramelize - about 10 minutes; cover loosely with a lid and reduce heat to low if the onions or peppers begin to burn.
  4. Once the onions and peppers have turned golden brown, add in the garlic and saute for 30 seconds; add in the corn, shredded carrots and edamame.  Heat the mixture thoroughly for 5 minutes. 
  5. Season to taste with salt, freshly ground black pepper and the smoked paprika.  Reduce heat to low and continue to cook and heat through.  Remove from heat, cover and set aside until ready to serve.
  6. If making the tuna steaks, preheat a stainless steel saute pan over high heat.  Generously season the tuna steaks on both sides with freshly ground black pepper and a generous pinch of salt.  Pour in two tablespoons of olive into the saute pan and carefully lay in the tuna steaks.  Sear on first side for 5 minutes.  Carefully flip the tuna steaks over and sear the other side for 1 minute more.  Cook tuna steaks until they are slightly pink in the center - medium rare.  Serve hot immediately on a bed of brown rice and top and plate with the succotash.  
  7. Makes two servings of tuna steak and four portions of brown rice and succotash.


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