SESAME CRUSTED TUNA WITH SOY SAUCE AND OLIVE OIL

SESAME CRUSTED TUNA WITH SOY SAUCE AND OLIVE OIL

Sesame Crusted Tuna With Soy Sauce And Olive Oil is a simple yet elegant dish that combines a crispy sesame seed coating with a tender and 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. This Sesame Crusted Tuna With Soy Sauce And Olive Oilis a must-try, which is perfect for a light yet satisfying lunch or dinner.

RECIPE CATEGORY

Dinner, Appetiser

SERVING SIZE

1

CUISINE

Japanese, Asian, Pacific Northwest

PREPARATION/TECHNIQUES

Pan-Fry, One-Pot Wonders, No-Cook

OCCASION/HOLIDAY

Casual Dinner, Date Night

SPECIAL CONSIDERATION/DIETARY CONCERNS

Wheat / Gluten-Free, Dairy Free, Keto, Paleo, Whole30

DISH TYPE

Seafood Main

INGREDIENTS

The following ingredients are required for the preparation of Sesame Crusted Tuna With Soy Sauce And Olive Oil:

• 113 to 142 grams | 4 to 5 ounces | 1 small tuna steak
• 1 gram | 0.04 ounces | ½ teaspoon sesame seeds
• 5 millilitres | 0.08 fluid ounces | ½ teaspoon soy sauce
• 5 millilitres | 0.08 fluid ounces | ½ teaspoon olive oil
• 5 grams | 0.02 ounces | ¼ teaspoon salt

FULL NUTRITIONAL INFORMATION

• Calories: 229 kilocalories
• Total Fat: 10.1 grams
• Saturated Fat: 1.5 grams
• Carbohydrates: 0.8 grams
• Fibre: 0.1 grams
• Protein: 32.2 grams
• Sodium: 438 milligrams
• Cholesterol: 53 milligrams
• Calcium: 31 milligrams
• Iron: 1.0 milligrams
• Potassium: 474 milligrams

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 flame until shimmering.
• Sear The Tuna: Place the tuna steak in the pan and sear for 30 to 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.

PREPARATION TIME

5 Minutes

COOKING TIME

3 Minutes

TIPS

Here are some helpful tips for the preparation of Sesame Crusted Tuna With Soy Sauce And Olive Oil:

• Use Fresh Tuna: Opt for sushi-grade tuna for the best texture and flavour.
• Searing Time: Keep cooking time short to maintain a tender and 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 because 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 to 2 minutes.