Everything crusted tuna meal prep bowls with roasted Brussels sprouts, creamy cauliflower puree, and perfectly seared tuna coated in everything but the bagel seasoning.
I worked in a conventional office job for 4 weeks of my life. Although the time was short, I made the most of it by focusing solely on lunch. I was always fascinated by the lunchtime routine of my office mates. I would peer into the employee fridge with utter fascination, “Oh, looks like Kerry brought a turkey on white again.” It was just all so incredible to me the diversity of food, or lack of diversity of food, the different preferences, and quirks. I loved it all. I was a little lunchtime anthropologist.
Then Jordan came home last week with a lunch tale that topped them all.
One of his co-workers, a 45-year-old grown man, eats hot pockets every day for lunch. Hot Pockets. Seriously. A grown-up. A grown human, with a career and a life, eats hot pockets. Every. Single. Day. I am obsessed with this story.
I didn't even know people ate hot pockets. Like truly didn't even realize it. Aside from teenagers, maybe? This story reminds me of the first time I saw real drugs, I was 25 years old at a party in NYC, walked into the wrong room, ran out crying, “people really do that? Like really actually do that?”. Oh boy, you can take the girl out of the country…
Slightly naive? Yes. Still, completely freaked out by hot pockets (and drugs)? YES!
This recipe is neither hot pockets nor drugs. It is perfectly delicious goodness in a little lunch container. Although I work from home, I still find I eat better if I have healthy food ready to go.
This everything crusted tuna meal prep bowl is so much more than just healthy food, ready to go, it is CRAZY TOWN delicious healthy food.
Let's just start with the everything-crusted tuna.
What is Everything Crusted Tuna?
Take the concept of an everything bagel; sesame seeds, poppy seeds, dehydrated onion and garlic, and use those flavors to make a crust on a deliciously buttery and tender tuna steak. Welcome to delicious town.
Confession: This isn't really my idea. I worked at a restaurant in Greenwich Village for many many years that served a version of this entree: everything crusted tuna with cream cheese and chive mashed potatoes, and it was soooooo good! I totally stole the idea and have been making it at home for years.
When Trader Joe's started selling their “Everything but the Bagel Sesame Seasoning Blend” I thought… well I guess I'll be eating a lot more of that tuna that I love!
I have always made my own blend so I included DIY instructions for an everything spice blend below, in case you aren't near a Trader Joe's.
I paired the tuna with creamy pureed cauliflower and roasted shredded brussels sprouts. You will want to sear the tuna quite rare so when you reheat it isn't overcooked. A microwave (gasp!) does quite well here, alternatively, you can heat the tuna slices in a skillet or place the whole thing in the oven (as long as your containers are oven-safe)
This is without a doubt the kind of lunch that will turn heads in your office, “Oh… what are you having??” and if you aren't the kind of person that likes to draw attention to yourself or your food,? book a conference room for 30 minutes. Solo. It's totally worth it.
Everything Crusted Tuna Meal Prep Bowls
- 2 lbs. ahi tuna Steaks (sushi grade)
- 1/4 cup everything but the bagel seasoning *DIY instructions in notes
- 1 tbsp avocado oil divided
- 1 lb. brussels sprouts, shredded
- 2 tbsp avocado oil
- 1/4 tsp garlic powder
- 1/4 tsp sea salt
- 1/4 tsp freshly ground black pepper
Scallion Cauliflower Puree
- 1 lb. cauliflower florets I used a bag of frozen cauliflower
- 1 tbsp butter (or vegan alternative, olive oil works well too)
- 2 tbsp scallions, sliced (eq. one scallion)
- 1/4 tsp sea salt
- Spead everything but the bagel seasoning on a large plate. Coat the tuna in a little avocado oil (about 1/2 tsp per tuna steak) and coat in seasoning, being sure to cover all surfaces including sides.
- Heat a large cast iron skillet on medium-high heat for several minutes. Pour remaining avocado oil (about 2 tsp.) into skillet and sear the tuna.
- Skillet should be quite hot so you hear a loud sizzle as the tuna hits the pan. For rare tuna cook for 2 minutes per side. I also (using tongs) gently sear all sides of the tuna to allow the seasoning to stick.
- When cool enough to handle slice and set aside.
- Shred brussels sprouts using a sharp knife. Alternatively, buy pre-shredded.
- Lay shredded sprouts on a large baking sheet. Coat brussels sprouts in oil, garlic powder, salt, and pepper. Using your hands, toss well to combine.
- Roast at 350° for 12 minutes, tossing once during cooking.
- Place cauliflower in a small saucepan and cover with water. Bring to a boil and cook for 4-5 minutes until just tender.
- Drain and add to blender with butter and salt.
- Blend until creamy. Stir in scallions, or sprinkle scallions on top
Meal Prep Bowls
- Fill containers with cauliflower puree, Brussels sprouts, and top with sliced tuna. Sprinkle with scallions.
- When ready to reheat either microwave for 2 minutes or if your dish is oven-safe heat in oven until warm.
- I cook my tuna extra rare so it can withstand a reheat.
- I used a bag of organic frozen cauliflower for this recipe, but fresh works equally well.
- If you can't find everything but the bagel seasoning (Trader Joe's sells it) here is a quick and easy recipe to make your own.
- 2 tbsp sesame seeds
- 2 tbsp dried minced onion
- 2 tbsp dried minced garlic
- 1 tbsp poppy seeds
- 1 tsp sea salt flakes (maldon is my favorite, or coarse salt will also work)
Pin this to your lunch board!!
Looking for more meal prep recipes? Try this:
Kale and Quinoa Greek Salad Meal Prep Bowls
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In the recipe you call for sushi grade tuna. If we have frozen wild caught tuna in the freezer. What is going to be the difference? Can we use that? What would be the difference if we can? I have found a lot of frozen fish to smell very fishy, no matter how expensive it may be. It never seems to taste like the quality you get in many restaurants. I am just trying to understand what I can be doing better. I don’t want to get sick if we like sushi and or more rare cooked fish.
Abra Pappa, MS, CNS, LDN says
I use frozen wild caught from Vital Choice all the time. I can’t speak to the quality of all frozen fish (I agree some is not good) but I can recommend Vital Choice (you can read more about my review of Vital Choice here). I would also talk to your local fish monger, not sure where you live or the type of access you have to fresh fish, but when I do purchase fresh I always ask about what I can eat raw and what I can’t. Hope that’s helpful!
Loved the tuna recipe! My family devoured it!
Any fish and any thing in the cruciferous family was outlawed at our office. That said, I going to TJs and have this for dinner tonight.
Oh man! Those are some intense office rules, I eat cruciferous almost every day for lunch!! I imagine it’s to cut back on smells? Geez 😉 Hope you love it for dinner though!
I LOVE this recipe. I happen to have a tuna steak and some of Trader Joe’s Everything But the Bagel seasoning! I can’t wait to make this.
Yay!!! It really is one of my favorites, I hope you love it too!!!