Sesame Seared Tuna

lindsay moe on unsplash sesame tune

Seared tuna is my favourite thing at the moment - it is just so fresh and quick to make and without a lot of fuss it can be so delicious too. Tuna, and fish in general, has been linked to lower blood pressure and reduce the risk of cardiovascular disease. With a high omega-3 fatty acid content, it has anti-inflammatory properties which help to protect our bodies from a number of illnesses and diseases. In addition, it is a really great source of protein which is important for cell growth and repair, making it a great post-workout option too.

This tuna is really fresh and light, so I love serving it with salad on a summer evening or with rice and vegetables for something a little heartier. The chilli and coriander fuse perfectly to give this dish an asian inspired flavour. By covering the outside with sesame seeds, the tuna has a little texture to it and of course a delicious taste too!

what you’ll need

(serves 2)

  • 2 tuna steaks

  • 1 handful of coriander

  • 1 chilli

  • 3 spring onions

  • 2 teaspoons of freshly grated ginger

  • 30g of sesame seeds

  • 2 cloves of garlic

  • 1 tablespoon of tamari

  • 2 tablespoons of sesame oil

what to do

Combine the tamari, sesame oil and ginger in a bowl, then add the crushed garlic. Mix well then add the tuna steaks to the bowl.

Finely chop the chill, coriander and spring onions and place to one side.

Use your hands to rub the marinade into the steaks, then remove from the bowl and place on a board. Coat each steak with sesame seeds and press down.

On a medium heat, add any remaining marinade to a pan until it starts to sizzle. Then carefully place the tuna steaks in the pan for about 30 seconds to a minute until the sesame seeds are toasted. Then turn the steaks to brown the other side. Remove from the heat and slice into thin strips. Then sprinkle with the chopped chilli, coriander and spring onions to serve.