Blackened Ahi Over Forbidden Rice with Bok Choy
This recipe is by far one of my favorites! This meal is what I would order at a high-end restaurant by the beach! We are going to get that dining out feel in our dine in atmosphere while cutting the dine out added calories, carbs, fats and who knows what else! Today we chose Ahi Tuna because it is not only packed with Omega-3 and tons of protein it also has an outstanding taste that most people really enjoy! I am very fortunate to be able to access a lot of today's ingredients at my local grocer but I am aware that that may not be the case for everyone, so we are including substitutions today! Hooray! Now this meal may look like it took longer than the majority of us want to spend in the kitchen but trust me if you can boil water you can make this tasty treat! Now to the kitchen my friends! All this food talk makes me hungry!
Skinny Grocery List:
Main Course:
8-10oz Ahi Tuna Steak (preferable not frozen) You can Sub Chicken here but keep in mind you cannot sear chicken like we will be doing with the Tuna and the Nutrition will differ - Please be sure to fully cook your meat if you go with chicken!
1/4 Tsp. Cayenne
1/4 Tsp. Sea Salt - Table Salt is Great too!
1/2 Small Lemon
1 Tsp. Black Pepper
2 Smaller Bok Choy - You can Always Sub 1.5 C Steamed Cabbage here :)
1/2 C Black Rice - Brown Rice is a Perfect Sub! They have boil in a bag too - time saver!
1 1/2 C Water
Horseradish Cream:
2 Tbsp. 0% Fage Greek Yogurt - Reduced Fat All Natural Sour Cream will work :)
1 Tsp. Small Lemon (This should be about 1/4 "wedge" of the Lemon)
1 Tsp. Horseradish Cream (I love Beaver Brand Hot Cream Horseradish! Great Taste!)
1/4 Tsp. Liquid Aminos - You can Sub Low Sodium Soy Sauce here and it will taste just the same :)
1/4 Tsp. Sea Salt
Peanut Chili Sauce:
2 Tbsp. All Natural Peanut Butter - All natural is BIG here! Hydrogenated Oil is the enemy!
1 Tbsp. Rice Vinegar
1 Tbsp. Liquid Amino - Once again Low Sodium Soy Sauce is great too!
1/2 Tsp. Red Chili Paste
3 Tbsp. Water
Kitchen Tools:
2 Small Bowls
Metal Strainer
Small Pot
Medium - Large Pot with Lid
Cast Iron Pan - Cast Iron is fairly Essential here but you can get away with a Non-Stick Pan
Measuring Cup
Measuring Spoons
Knife
Fork - If you prefer a Whisk, be my guest but I just like to use a fork :)
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| Don't Forget You Pots and a Lid (No Pictured) |
Directions to Ahi Bliss:
In your Small Pot add 1 1/2 Cups of water and bring to a rapid Boil
Add 1/2 cup dry Black Rice, Stir, Lower Temp to Low and set Timer for 30 minutes
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| 1) Bring Water to a Boil 2) Add Rice 3) Stir and Lower Temp 4) Set Timer |
While Rice is Cooking we are going to Keep Moving :)
Measure 4 Cups of water and Add to your Large Pot, Bring to a Boil
Rinse your Bok Choy thoroughly
Once your 4 Cups of water have reached a boil very carefully place metal strainer over the pot steadying your Bok Choy (Standing Leaves Up) and set timer for 20 Minutes
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| 1) Measure out 4 C Water set to Boil 2) Rinse Bok Choy 3) Water reaches Boil 4) Set Strainer over Water and stand Bok Choy Up |
Stir your rice :)
Now while our Bok Choy and Rice are Cooking let us start our Sauces!
Measure our Fage, Horseradish, Lemon, Aminos and Salt placing into your Small Bowl
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| 1) Add Yogurt and Horseradish Cream 2) Squeeze 1 Lemon Wedge (1 Tsp.) 3) Add Aminos 4) Stir and Set Aside |
Mix Well and Set aside
Now Measure 2 Tbsp. of Peanut Butter and place into your other small bowl
Microwave for 20-30 Seconds or until Peanut butter is fully melted
Add Rice Vinegar, Aminos, Chili Paste and Water
Mix well - Note: this will look chunky and separated, that’s ok!
Heat mixture for 15 seconds and stir again - Should be smooth and consistent - Set Aside
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| 1) Heat Peanut Butter 2) Add Remaining Ingredients 3) Stir and Heat Again 4) Add Lemon Stir and Set Aside |
Stir your rice :)
Heat up your Cast Iron Pan to High heat (Make sure you seasoned your pan if it is new - See Notes Below Nutrition)
Now Measure out Cayenne, Salt and Black Pepper and mix on a Plate
Carefully Press Tuna Steak onto seasonings evenly coating the steak but not crushing it
Repeat to both sides
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| 1) Measure Spices and Place on Plate 2) Mix 3) Press Ahi Over Spices so they Stick 4) Repeat |
Ok your 20 Minutes for your Bok Choy Should be done, Cover with Lid and Steam for 5 more minutes!
Are your keeping up??? I hope so! Promise this is easy XO
Remove Rice from heat after 30-40 Minutes or fully cooked (No Crunch)
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| 1) Cover Bok Choy to Finish Steaming 2) Remove Rice From Heat 3) Heat Pan on High 4) Remove Bok Choy from Heat |
When Your Cast Iron Pan is smoking CAREFULLY place steak into pan and Squeeze 1 Lemon wedge over and around it - Cook for 90 Seconds and Flip
Repeat with other side
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| 5) Pan Should Be HOT!!! 2) Get your Lemon Ready 3) Place Ahi in Pan and Squeeze Lemon on and Around Steak 8) Repeat with other Side (90 Seconds Each) |
Remove Steak and Bock Choy from heat.
Time to Place our food! Hooray! Nom Nom Nom!
Split everything 50/50 and you have two meals! One for you and One for your date...or two for you whatever you choose haha! ( I know I didn't share ;) )
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| ♥♥♥ Dinner ♥♥♥ |
Skinny on the Nutrition:
Yields 2 Servings
Calories.............345
Carbs.................25.5g
Fat.....................10.5g
Sugar..................2.25g
Protein................44.25g
Fiber...................2g
***Note: All nutrition is based off of serving size and brand recommendations
How to season a Cast Iron Pan: This is something I watched my mother do who watched her mother do before her and so on. It is important to season a new pan and reseason it after every use. Super easy! What you need to do is pour a little olive oil into your pan and use a paper towel to rub it in and around the edges....let soak for a few minutes...Voila! Seasoned! Now remember never fully wash this pan...just wipe it out until clean and reseason. I know this sounds weird but trust me...it makes a big difference!
Thank You for trying out Deliciously Skinny Recipes! Hope to see you again next week!
XOXO,
Magan
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♥ME♥
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