One Bowl Suppers: Tuna with Roasted Fennel

As I mentioned on this here blog a few weeks ago, the Southern husband and I are doing a one bowl supper once a week these days.  The bowl (which is actually usually a plate but bowl sounds SO much cozier), has to contain a protein, a whole grain, a colorful veggie, a green veggie and some kind of interesting topping.  It has us both debating and trying all kinds of combos we’ve never tried before…in this case tuna with brown rice and roasted fennel and baby carrots and candied pecans and a few other things…and we feel all healthy and delicious while we are eating.  Win, win, win.

I love every single thing in this particular combo, but it was the roasted fennel that really made me the happiest.  Why don’t I make you more often, fennel?  You are sweet and differently delicious, and I always love you so much when I remember that you exist.

Anyway, I just cut mine into strips, tossed it with a little olive oil and sea salt and roasted it until it was tender and just a little brown, about 45 minutes.  Perfect.

The tuna got seared for about one minute per side, so it was very rare inside….just the way the sushi-loving Southern husband and I like it.  But if you are a medium or well-done tuna type of person, you be you.  The baby carrots were steamed just a little, and the brown rice was done in my beloved rice cooker.  After that, it was all about the assembly.  We picked frisee lettuce as our greens, and the garnish was some sugared pecans that we happened to have lying around.  (A lot of what goes in these one bowl dinners consists of things we have leftover from earlier meals.  Another thing I love about them.)

We drizzled the whole thing with some yogurt honety mustard bottled dressing (we love the Bolthouse Farms salad dressings), and voila!  Colorful, healthy, delicious.  Stay tuned to this channel for more of these one bowl suppers, because we have about a million more combo ideas!

One Bowl Suppers: Tuna with Roasted Fennel

Yield: 2 servings. You can either dish it out on separate plates, or if you are best friends with the other person, eat it out of the one bowl!

One Bowl Suppers: Tuna with Roasted Fennel

Ingredients

1/2 pound fresh tuna steak
1 head fennel
Salt and pepper
3 tablespoons olive oil
6-8 baby carrots, peeled
1 cup frisee or other lettuce
1/4 cup sugared pecans or other nuts
1 cup cooked brown rice
Honey mustard salad dressing (we used the Bolthouse Farms brand)

Directions

1. Preheat oven to 375. Trim the bottom and the leafy top off the fennel and cut into slices. Toss with 1 tablespoon of olive oil and sprinkle lightly with salt and pepper. Place in a single layer in a baking pan and bake until tender, about 45 minutes.
2. Steam or boil the carrots until tender, about 5-10 minutes depending on thickness.
3. Heat remaining olive oil in a skillet over medium high heat. Cook tuna steak for one minute per side for rare. Remove and slice.
4. Assemble your bowl as follows: Rice on one third of the plate, lettuce on a third and fennel on a third. Top with carrots and tuna, scatter nuts over the top and drizzle with dressing. Serve and enjoy!

Yum

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