I'd like the U.S. and NATO to kindly stop provoking World War 3…

But not for the reason you think.

The food shortages would force me to eat my emergency canned tuna...

A real nightmare for someone with my tastes.

Now you may have your doubts about whether canned tuna is actually "dolphin safe."

(Dolphins are monsters, in my opinion)

But everyone knows canned tuna tastes:

• drier than a mummy

• like Walmart brand cat food

• edible only when mixed with mayonnaise

And even thought it's high in protein, it's still a shameful mockery of the (clearly superior) raw version.

If your only source of raw tuna is the local sushi joint, I've got news for you.

Tuna in the form of:

• pan-seared

• sashimi

• poké

...might be your missing meal prep ingredient that makes you forget about cheat meals altogether.

So put those nasty cans of tuna back in your doomsday bunker...

And cook this delightful Black sesame tuna with banh mi vegetables, whipped avocado, and sushi rice with me this weekend.

Here's everything you need to know about using raw tuna in your high-protein meal prep:

Tuna for meal prep: Cooked or raw?

Most chefs would agree:

The higher quality ingredients you use, the less handling they generally require.

So for a prized ingredient like sushi-grade tuna, you want to keep it SIMPL.

The more it's handled, cooked, and processed, the less you'll enjoy its pristine natural flavor and substantial, meaty texture.

If you've ever compared raw tuna to fully-cooked canned tuna, you know they're totally different.

For this protein, any cooking method you use should employ a very light touch.

And as long as it's very fresh, high-quality tuna is perfectly fine to enjoy raw.

How to choose tuna for meal prep:

"Sushi-grade" tuna is the highest quality rating for all tuna.

The best fish are given this grade by wholesalers before shipping, and it's the mark of quality you should look for when buying raw tuna.

There's several species of tuna, and you can buy them fresh or frozen:

Bluefin tuna: The most expensive type, with firm, dark red colored-flesh. Prized for its rich flavor and buttery texture.

Bigeye tuna: A similar fish to bluefin, but smaller and less slightly less expensive.

Yellowfin (ahi) tuna: A bit leaner than bluefin and bigeye, but with a firm texture and bright red color. Popular in sushi and poké bowls.

Albacore tuna: A paler-colored tuna with flesh that's more suitable for grilling.

How to prepare tuna for meal prep:

Whatever cooking technique you use for tuna, remember one thing:

Don't overcook it.

In fact, if you're going to cook it at all, it should still be just barely seared or grilled for best results.

Here's a few preparation methods:

Sashimi: Cutting against the grain, thinly slice the raw tuna and enjoy it on its own, or with soy sauce.

Poke: Using the same thin slices, cut them into thin strips, then into small 1/4 inch cubes. I like to toss poké with a sesame-ginger dressing, but I'll wait to mix it until right before serving.

Grilled: Season with salt or a savory spice rub, drizzle with a bit of oil, then place it on a very hot grill for 20-30 seconds on each side. No need to rest it before thin-slicing.

Pan-seared: Same as grilling, but using a heavy sauté pan instead.

This week's SIMPL recipe uses the final method - pan searing.

The technique of coating tuna in sesame seeds before searing went out of style decades ago.

Like mango salsa and sun-dried tomatoes.

But since it reminds me of cooking in the 90s, I embrace it shamelessly.

For this dish, the seared sesame tuna is sliced thin and laid on a bed of sushi rice.

The rice is cooked in a saucepan, then tossed with seasoned rice vinegar. You can use a rice cooker if you prefer.

Shredded carrots, thin-sliced cucumber, and cilantro leaves are tossed with fresh lime juice and fish sauce...

Resembling the tasty vegetables of a Vietnamese banh mi sandwich.

It's topped with a squeeze of whipped avocado drizzle...

But if you don't have a squeeze bottle (or my frivolous dramatic flair) it will taste just as good served on the side in a cup.

Get the full 5-portion recipe for this, and all my high-protein dishes when you become a SIMPL Insider.

When you upgrade, you'll also:

• Get the full-length step-by-step videos showing how I created each weekly dish

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