Seared Tuna With Ginger-Sesame Green Beans and Quinoa
Ahi tuna lightly seared and served over protein-packed quinoa with vibrant ginger-sesame green beans. This restaurant-quality meal is rich in flavor and ready in just 20 minutes.
Prep
10 min
Cook
10 min
Total
20 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
To save time on busy weeknights, use pre-cooked frozen quinoa or batch-cook a large portion over the weekend.
Do these three things first
- 1Cook or warm any pre-cooked grain before assembly
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together the tamari
- 01
Whisk together the tamari
In a small bowl, whisk together the tamari, grated ginger, a pinch of black pepper, and a light drizzle of olive oil. Brush about half of this mixture evenly over both sides of the tuna steaks.
Tap card to mark done - 02
Heat a large skillet or grill pan…
Heat a large skillet or grill pan over medium-high heat with a splash of olive oil. Once hot, sear the tuna steaks for 1 to 2 minutes per side for a slightly pink, medium-rare center (or longer if you prefer them well-done). Transfer the tuna to a cutting board to rest.
Allow: 1 to 2 minutes
Tap card to mark done - 03
Lower the heat to medium
Lower the heat to medium. Add the trimmed green beans to the same skillet with a small splash of water (about 2 tablespoons). Cover with a lid and steam for 3 to 4 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 04
Remove the lid and pour the remaining…
Remove the lid and pour the remaining tamari-ginger mixture over the green beans. Toss well, then sprinkle in the sesame seeds, cooking for 1 more minute until the beans are lightly glazed and fragrant.
Look for: the beans are lightly glazed and fragrant
Tap card to mark done - 05
Slice the rested tuna steaks and serve…
Slice the rested tuna steaks and serve alongside the ginger-sesame green beans over a bed of warm, cooked quinoa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.