Seared tuna, roasted fennel, brown rice, carrots and candied pecans make a healthy and scrumptious meal. This one bowl supper of tuna with roasted fennel has it all!
As I have mentioned on this here blog before, the Southern husband and I do love our one bowl suppers. 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. Hurray for one bowl suppers!Print
- 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)
- 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.
- Steam or boil the carrots until tender, about 5-10 minutes depending on thickness.
- Heat remaining olive oil in a skillet over medium high heat. Cook tuna steak for one minute per side for rare. Remove and slice.
- 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!
Hi there! I’m Kate, and I’m a recipe writer, food photographer and devoted bacon lover. I started Framed Cooks in 2009, and my mission is to create and share family-friendly recipes that make cooking both easy and fun…yes, I said FUN! My kitchen is my happy place, and I want yours to be that place too. Let’s cook together!