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Sesamecrusted Tuna Steak

Delicious Sesame Crusted Tuna Steak: Quick & Healthy Fusion

This Sesame Crusted Tuna Steak is a quick and healthy fusion dish, rich in protein and perfect for busy evenings.
Prep Time 15 minutes
Cook Time 6 minutes
Resting Time 2 minutes
Total Time 21 minutes
Servings: 2 steaks
Course: Dinner
Cuisine: Japanese, Mediterranean
Calories: 350

Ingredients
  

  • 2 pieces Ahi Tuna Steaks Use sushi-grade for the best flavor and texture.
  • 1 teaspoon Kosher Salt Enhances the natural flavors of the tuna; adjust according to taste.
  • 1 teaspoon Freshly Ground Black Pepper Adds a subtle kick to the seasoning.
  • 1/4 cup Mixed Sesame Seeds A combination of black and white seeds delivers delightful crunch and nuttiness.
  • 1 tablespoon Toasted Sesame Oil Optional brushing to amplify the sesame flavor.
  • 1 tablespoon Neutral High Smoke Oil Essential for searing at high temperatures (canola, grapeseed, avocado).
  • 2 cups Baby Arugula This peppery green adds a refreshing bite.
  • 1 piece Shallot Optional for a touch of sweetness.
  • 1 medium Avocado Adds creaminess and complements the dish.
  • 2 tablespoons Low-Sodium Soy Sauce Forms the base for the dressing.
  • 1 tablespoon Rice Vinegar Introduces a tangy acidity that brightens the dressing.
  • 1 tablespoon Fresh Lemon Juice Infuses fresh, zesty flavor.
  • 1 teaspoon Honey Balances dressing acidity with a touch of sweetness.
  • 1 clove Garlic Minced for added depth in your dressing; optional.
  • 1/2 teaspoon Red Pepper Flakes Optional for a touch of heat.
  • 1 tablespoon Extra Virgin Olive Oil Drizzle in to finish off the dressing.
  • 2 tablespoons Scallions Optional garnish for a delightful freshness.
  • 1 piece Lime or Lemon Wedges Serve alongside for an extra punch.
  • 1 tablespoon Wasabi Mayo or Ponzu Optional condiments that deliver extra flavor.

Equipment

  • Skillet
  • Medium bowl
  • large salad bowl

Method
 

  1. Start by patting the ahi tuna steaks dry with paper towels to remove excess moisture. Season both sides generously with kosher salt and freshly ground black pepper. Let the seasoned tuna sit for a couple of minutes.
  2. On a shallow plate, combine mixed sesame seeds. Press each seasoned tuna steak into the sesame seeds, coating both sides thoroughly. Place the tuna steaks in the refrigerator for about 10 minutes.
  3. In a medium bowl, whisk together low-sodium soy sauce, rice vinegar, fresh lemon juice, honey, and minced garlic (if using) to create a flavorful dressing. Set aside.
  4. In a large salad bowl, add fresh baby arugula. If desired, include thinly sliced shallots and diced avocado. Drizzle dressing over the arugula and toss gently to coat.
  5. Place a skillet over high heat and allow it to get very hot. Add a tablespoon of neutral high-smoke oil and swirl to coat the pan evenly.
  6. Carefully place the sesame-crusted tuna steaks into the hot skillet. Sear for 30-45 seconds on each side for rare, or up to 1-1.5 minutes for medium-rare doneness.
  7. Once seared, remove the tuna steaks from the skillet and let them rest on a cutting board for about 1-2 minutes. Slice the tuna thinly against the grain.
  8. Arrange the mixed arugula salad on plates and top with sliced sesame crusted tuna steaks. Drizzle with additional dressing and garnish with scallions or sesame seeds. Serve with lime or lemon wedges.

Nutrition

Serving: 1steakCalories: 350kcalCarbohydrates: 14gProtein: 40gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Notes

This sesame crusted tuna steak is simple yet impressive, making it a must-try for your next meal!

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