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Seared Tuna Rice Bowl with Cucumber–Mint Salad

  • Writer: Devon Tonneson
    Devon Tonneson
  • 2 days ago
  • 2 min read

Symptom check-in

POTS:Felt physically steady but low energy - needed protein and salt without a heavy or greasy meal

Vestibular migraine:Low-level head pressure earlier in the day - cautious around spice and strong flavors, chose cooling ingredients to balance

Lupus:Mild joint stiffness and fatigue - wanted anti-inflammatory fats and minimal cooking stress on the body


Disorder safety check

Condition

Works?

Why

POTS

Yes

Protein + rice provides stable energy without heaviness

Lupus

Mostly

Omega-3s from tuna are anti-inflammatory; avoid if flaring or sensitive to raw/seared fish

Vestibular migraine

Cautious

Raw/seared tuna and chili can be triggers for some - depends on personal tolerance

This is not a migraine-safe default meal. Best when symptoms are quiet and appetite is normal.


Ingredients (1 bowl)

  • ½–¾ cup cooked white rice (warm, not hot)

  • 3–4 oz fresh tuna steak

  • Salt and black pepper

  • Neutral oil (avocado or olive oil)

  • 1 cup cucumber, chunky sliced

  • Fresh mint leaves

  • Sesame seeds

  • Optional: thinly sliced red chili (omit if migraine-prone)


How to make it

1. Cook the rice

  • Cook rice according to package instructions.

  • Keep covered and warm - not steaming hot.

2. Prep the cucumber salad

  • Slice cucumbers into thick chunks.

  • Tear mint leaves gently and add to cucumbers.

  • Add a pinch of salt and toss lightly.

  • Sprinkle with sesame seeds.

  • Skip chili entirely if migraines are active.

3. Sear the tuna

  • Pat tuna completely dry.

  • Season both sides lightly with salt and pepper.

  • Heat a pan over high heat until just hot.

  • Add 1 tsp oil.

  • Sear tuna 30–45 seconds per side for rare center.

  • Remove immediately and rest 1 minute.

  • Slice against the grain.

4. Assemble

  • Add rice to bowl first.

  • Place tuna slices on one side.

  • Spoon cucumber salad alongside.

  • Finish with extra sesame seeds if desired.


Notes for symptom days

  • For POTS: add a little extra salt to rice or cucumbers.

  • For vestibular migraine: omit chili and keep tuna lightly seared or fully cooked.

  • For lupus: avoid if immunosuppressed or during flares - cooked fish is safer.

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