Tuna Steak with Buckwheat Noodles - High Protein Bodybuilding Bowl

Ingredients

• 200g Frozen yellowfin tuna
• 30g Raw green onions
• 100g Shiitake mushroom
• 15g Garlic, raw
• 120g Buckwheat, whole grain

Method

1. 1Bring a large pot of water to a rolling boil. Add buckwheat groats and cook for 12-15 minutes until tender but still slightly firm (they should not become mushy). Strain well and set aside.
2. 2While the buckwheat cooks, prepare your tuna steak: Remove the 200g frozen yellowfin tuna from the freezer and let it sit at room temperature for 5 minutes to partially thaw. Pat completely dry with paper towels—this is crucial for a good sear.
3. 3Mince the 15g of fresh garlic cloves finely. Slice the 100g of shiitake mushrooms into 1/4-inch thick pieces. Chop the 30g of scallions (green onions), separating white parts from green parts.
4. 4Heat a non-stick skillet or cast iron pan over high heat until very hot (about 2 minutes). Lightly spray with cooking spray. The pan should be hot enough that a drop of water immediately sizzles.
5. 5Gently place the tuna steak in the center of the pan. Sear for 2-3 minutes on the first side without moving it—this creates a golden crust. Flip and sear the other side for 2-3 minutes for medium-rare doneness (the center should remain slightly pink and moist). Remove to a cutting board and tent loosely with foil to rest for 2 minutes.
6. 6While the tuna rests, reduce heat to medium-high. In the same pan, add the white parts of the scallions and sauté for 30 seconds until fragrant. Add the minced garlic and cook for another 30 seconds, stirring constantly to avoid burning.
7. 7Add the sliced shiitake mushrooms to the pan and cook for 4-5 minutes, stirring occasionally, until they release their moisture and develop a light golden color.
8. 8Add the cooked buckwheat to the pan with the mushrooms and gently toss to combine and warm through (about 1-2 minutes). Season lightly with salt and pepper to taste.
9. 9Transfer the buckwheat-mushroom mixture to a serving bowl. Slice the rested tuna steak thinly (about 1/4-inch slices) and arrange on top. Garnish with the reserved green parts of the scallions.
10. 10Serve immediately while the tuna is still warm. For enhanced flavor, drizzle with a splash of low-sodium soy sauce if desired (not included in macros).