What you'll be getting:
Tuna with Veggies and Rice
1 tuna filet
100 g veggies (brocolini and chard)
3/4 c wild rice blend (pre-cooked)
2 T creamy mustard sauce (mustard, chickpeas, oil, salt, pepper, sugar)
Start heating up a pan that is large enough for the amount of fish you have. Dry your fish by patting it with a paper towel to remove any excess moisture. When hot, add the oil to the pan, and then the fish. Be careful, the fish might spatter and you don't want to get burned.
After the tuna has seared, set it aside on a cutting board.
The rice is fully cooked and just needs to be warmed, you can do this while the veggies cook. You can either microwave, or place on the stove in a small pot. Add a little water if you are going to warm on the stove. When your veggies are cooked to your liking you can slice up the tuna and plate everything.
Sear for 1.5- 2 minutes on each side. If you prefer your tuna to be fully cooked, you can cook for 5 minutes on each side.
To the pan that had the tuna in it, add the veggies. Cook them until the broccolini begins to soften (2-5 minutes)
Finish the dish by drizzling the mustard sauce over everything. From start to finish this dinner will be finished in less than 10 minutes. Enjoy!