Eat Well Recipe: Seared Ahi Tuna over Seaweed & Cucumber Ribbons [Lunch]

 

This elegant, protein-forward dish is naturally low-carb and incredibly nutrient-dense, making it a perfect meal for maintaining stable energy levels.

Seared Ahi Tuna over Seaweed & Cucumber Ribbons

Ingredients:

• 8 oz Sushi-grade Ahi tuna steak
• 1 large English cucumber (peeled into long ribbons)
• ½ cup Dried wakame seaweed (rehydrated)
• 1 tbsp Avocado oil (for high-heat searing)
• 2 tbsp Black and white sesame seeds
• Dressing: 1 tbsp low-sodium tamari, 1 tbsp rice vinegar, 1 tsp grated fresh ginger, and a squeeze of lime.

Method

1. Prep the Base: Soak the dried seaweed in water for 5–10 minutes, then drain. Use a vegetable peeler to create long, thin ribbons from the cucumber. Toss them together with the dressing.
2. Crust the Tuna: Pat the tuna steak dry with a paper towel. Press the sesame seeds firmly onto all sides of the fish.
3. Sear: Heat avocado oil in a cast-iron skillet over high heat. Once shimmering, sear the tuna for only 45–60 seconds per side. The goal is a golden crust with a rare, pink centre.
4. Slice: Transfer the tuna to a cutting board and let it rest for a minute before slicing into ½-inch thick pieces using a very sharp knife.
5. Assemble: Mound the cucumber and seaweed mixture onto a plate and arrange the tuna slices over the top.

Tips for Success & Diabetes Prevention

This lean, protein-rich dish is an excellent choice for metabolic health. Ahi tuna provides high-quality protein without the saturated fats found in red meat, which helps maintain muscle mass and promotes satiety without impacting blood glucose levels.¹ The base of cucumber ribbons and seaweed creates a high-volume, low-calorie meal that is naturally low in carbohydrates, making it ideal for preventing insulin spikes.

Seaweed is a nutritional powerhouse, offering iodine for thyroid function and unique fibres that may improve insulin sensitivity.² Using rice vinegar and tamari instead of sugary teriyaki glazes ensures the glycemic load remains minimal. The healthy fats from sesame seeds further slow down digestion, leading to a more gradual release of energy.³ To keep this dish as diabetes-friendly as possible, avoid adding honey or agave to the dressing, relying instead on fresh ginger and lime for a bright, zesty flavour profile.

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