I keep individually wrapped boneless tuna steaks in the freezer just for meals like this. Just pull out the frozen steak and put it directly into the pot. There’s no need to thaw and it won’t add any cooking time. You can make this meal with salmon or halibut, but also with pork, turkey, or almost any kind of steak. It would also be great with shrimp or scallops for another kind of seafood dish. To toast sesame seeds, simply scatter them on a sheet pan and place in the oven while it is preheating. Shake the pan once or twice after a few minutes and keep a close eye on the seeds, as they will burn quickly.

　　

Ingredients

serves 2

　　4 teaspoons sesame oil

　　1/2 cup couscous

　　1/2 cup plus 1 tablespoon broth (chicken or vegetable) or water

　　Two 4-ounce tuna steaks

　　Zest and juice of 1/2 orange, or 1/4 cup orange juice

　　2 teaspoons honey

　　3 tablespoons soy sauce

　　4 to 6 garlic cloves, chopped

　　2 tablespoons sesame seeds, toasted

　　1 teaspoon grated fresh ginger

　　1/2 head broccoli, cut into florets (about 2 cups)

　　1 small yellow squash, thinly sliced

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Coat the inside and lid of a cast-iron Dutch oven with 2 teaspoons of the sesame oil.

　　

Step 3

Pour the couscous and liquid into the pot and stir to make a smooth layer.

　　

Step 4

Add the tuna steaks in a single layer (it is okay if they are partially or completely submerged) and drizzle with 1 teaspoon of the sesame oil.

　　

Step 5

In a small bowl, whisk the orange zest, orange juice, honey, soy sauce, remaining sesame oil, garlic, sesame seeds, and ginger until thoroughly combined. Pour half the mixture over the tuna.

　　

Step 6

Add the broccoli and squash and pour the rest of the mixture over all.

　　

Step 7

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 8

Calories: 475

　　

Step 9

Protein: 38g

　　

Step 10

Carbohydrates: 51g

　　

Step 11

Fat: 14g

　　

Step 12

Cholesterol: 43mg

　　

Step 13

Sodium: 1286mg

　　

Step 14

Fiber: 7g

　　Glorious One-Pot Meals