SEARED SESAME CRUSTED TUNA
Seared Sesame Crusted Tuna is a simple yet elegant dish that combines a crispy sesame seed coating with a tender, lightly seared tuna steak. This quick and flavourful recipe highlights the natural richness of tuna, sesame seeds, and olive oil, complemented by a subtle umami kick from soy sauce and a hint of salt. The outer sesame crust provides a delightful nutty crunch while the inside remains beautifully pink and buttery, packed with lean protein and heart-healthy omega-3 fatty acids. This dish is ideal for those following a keto, paleo or Whole30 diet. Whether served over a bed of greens, alongside a side of stir-fried vegetables or paired with steamed rice, this restaurant-quality meal can be made in just minutes. Perfect for a light yet satisfying lunch or dinner, this Seared Sesame Crusted Tuna is a must-try.
RECIPE CATEGORY
Dinner, Main Course, Appetiser, Snack
SERVING SIZE
1 Serving
CUISINE
Japanese, Asian, Pacific Northwest
PREPARATION/TECHNIQUES
Pan-Fry, One-Pot Wonders, No-Cook (if served raw in sashimi style)
OCCASION/HOLIDAY
Casual Dinner, Elegant Dining, Healthy Meal Prep, Date Night
SPECIAL CONSIDERATION/DIETARY CONCERNS
Gluten-Free (if using Tamari), Dairy Free, Low Carb, High Protein, Keto, Paleo, Whole30
DISH TYPE
Seafood, High-Protein Meal, Gourmet Appetiser
INGREDIENTS
There are the following ingredients for Seared Sesame Crusted Tuna:
- 1 Small Tuna Steak
- ½ Teaspoon Sesame Seeds
- ½ Teaspoon Soy Sauce
- ½ Teaspoon Olive Oil
- ¼ Teaspoon Salt
FULL NUTRITIONAL INFORMATION
- Calories: 180 Kcal
- Protein: 28g
- Carbohydrates: 2g
- Sugars: 0g
- Fibre: 0g
- Fat: 7g
- Saturated Fat: 1g
- Omega-3 Fatty Acids:5g
- Cholesterol: 45mg
- Sodium: 320mg
PREPARATION
- Prepare The Tuna Steak: Pat the tuna steak dry with a paper towel to remove excess moisture.
- Season The Tuna: Lightly brush the tuna with soy sauce and sprinkle both sides evenly with salt.
- Coat With Sesame Seeds: Press sesame seeds onto the tuna steak, ensuring an even crust.
- Heat The Pan: In a non-stick pan, heat olive oil over medium-high flame until shimmering.
- Sear The Tuna: Place the tuna steak in the pan and sear for 30-45 seconds on each side for a rare centre. Cook longer for medium doneness.
- Rest And Slice: Remove from heat, let the tuna rest for a minute, then slice into thin pieces.
- Serve And Enjoy: Serve over a salad, rice or with a light dipping sauce.
PREP TIME
5 Minutes
COOKING TIME
2-3 Minutes
TIPS
- Use Fresh Tuna: Opt for sushi-grade tuna for the best texture and flavour.
- Searing Time: Keep cooking time short to maintain a tender, rare centre.
- Extra Crispiness: Toast sesame seeds before coating for enhanced nuttiness.
- Avoid Sticking: Ensure the pan is hot enough before adding the tuna.
- Serving Suggestions: Pair with pickled ginger, wasabi or a ponzu dipping sauce for extra flavour.
VARIATIONS
- Spicy Kick: Add a pinch of red pepper flakes or drizzle with sriracha.
- Citrus Infusion: Mix lemon or lime juice into the soy sauce for added brightness.
- Garlic-Ginger Crust: Add minced garlic and ginger to the sesame coating.
- Asian Glaze: Drizzle with a teriyaki glaze for extra sweetness.
- Vegetarian Alternative: Replace tuna with firm tofu and follow the same coating and searing process.
PREPPING AND STORAGE
- Refrigeration: Store cooked tuna in an airtight container for up to 2 days.
- Freezing: Freezing is not recommended, as it alters the texture of the tuna.
- Reheating: Best enjoyed cold or at room temperature. If reheating, warm gently in a pan over low heat for 1-2 minutes.