These Tuna Grain Bowls Are Packed with Anti-Inflammatory Ingredients

If you want to enjoy a restaurant-worthy dish in the comfort of your own kitchen, our Sesame-Crusted Tuna Rice Bowls make it easier than you think. Protein-rich tuna is given the luxury treatment with a sesame seed crust and quickly seared to perfection—making this an ideal weeknight meal. More timesavers come in the form of fast-sautéed spinach and microwaveable rice, and it’s finished with a delicious creamy sauce that is whipped up in seconds. This is a one-bowl meal full of protein, healthy fats and good-for-you carbs that you’ll want to dig into. Keep reading for our expert tips on how to prep the ingredients to get the best flavor in each bite. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• For a quicker preparation, we recommend using microwaveable, precooked brown rice and combining it with a little salt and sesame oil for added flavor.
• It’s a good idea to take the tuna out of the refrigerator 15 to 20 minutes before cooking it. This will help it cook more evenly.
• Feel free to get creative with additional toppings like fried onions, chile pepper flakes, fried garlic, edamame, seaweed flakes, sliced grape tomatoes, mango, avocado, furikake seasoning and a fried or soft-boiled egg.

Nutrition Notes

• Sesame seeds are rarely a main ingredient, but you may want to start sprinkling them on everything. Even in small amounts, you’ll get fiber, iron, protein and calcium—all nutrients that you may not get enough of during the day.
• Tuna is an excellent source of protein, which is essential to maintain and build muscle. It is also a source of two nutrients, vitamin D and choline, that are considered neuroprotective, which means that they may help protect against chronic neurodegenerative disorders, such as dementia. Tuna also contains omega-3 fatty acids, which have been shown to reduce inflammation in the body.
• Spinach’s reputation as a nutrition powerhouse is well deserved. Spinach is a source of plant-based iron, which can help improve your energy levels—just make sure you eat a source of vitamin C, like strawberries, tomatoes or bell peppers, with it to absorb the iron better. Spinach also contains antioxidants that can help prevent inflammation and reduce oxidative stress.
• Brown rice is always a nutritious choice for a higher-fiber grain. Brown rice is slightly higher in protein than white rice and has a chewier and nuttier taste, but you are more than welcome to substitute white rice here, depending on your taste or cultural preferences.