sesame seared tuna recipe

Written ByJenny Smyth Posted on
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The Best sesame seared tuna recipe

I’ve always been a fan of trying new recipes, especially when it comes to seafood. One dish that has consistently impressed me and my family is sesame seared tuna. This recipe originated from Japanese cuisine, where the combination of sesame seeds and soy sauce gives the tuna a unique flavor profile.

The key to this dish is the technique used to sear the tuna, which requires a hot skillet and a quick cooking time to achieve the perfect crust on the outside while keeping the inside tender and juicy. Growing up, my kids were always skeptical about trying new foods, but this sesame seared tuna recipe has become a staple in our household. They love the combination of flavors and textures, and it’s a great way to get them to eat more fish.

As for me, I appreciate how versatile this recipe is – it’s perfect for a weeknight dinner or a special occasion like a holiday party. One of the things I love about this recipe is its health benefits. Tuna is an excellent source of protein and omega-3 fatty acids, making it an ideal choice for those looking to reduce their meat intake.

The sesame seeds add a crunchy texture and a boost of antioxidants, while the soy sauce provides umami flavor without adding too much salt. In terms of cooking technique, I’ve found that using a cast-iron skillet is essential for achieving that perfect sear on the tuna. Make sure to heat the skillet over high heat before adding the oil and then quickly searing the tuna on both sides.

This will give you that beautiful crust on the outside while keeping the inside nice and tender. Overall, sesame seared tuna is a simple yet impressive recipe that’s perfect for any occasion. It’s easy to make, delicious to eat, and packed with nutrients – what more could you ask for?

Sesame Seared Tuna

4.6 from 1355 votes

A quick and elegant dish featuring fresh tuna steaks coated in a crunchy sesame seed crust and seared to perfection. The exterior is golden and nutty while the interior remains tender and rare.

Prep Time10 mins
Cook Time5 mins
Resting Time0 mins
Total Time15 mins
Servings: 2Cuisine: InternationalCalories: 320

🥘Ingredients

For the Tuna

2 tuna steaks (6 oz each)
2 tablespoons white sesame seeds
2 tablespoons black sesame seeds
1 tablespoon soy sauce
1 tablespoon sesame oil
Salt to taste
Black pepper to taste

For the Dipping Sauce

3 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon grated fresh ginger
1 teaspoon honey
1 teaspoon sesame oil
1 green onion, thinly sliced

👨‍🍳Directions

1In a small bowl, combine 3 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon grated ginger, 1 teaspoon honey, and 1 teaspoon sesame oil.
2Stir until honey dissolves, then add sliced green onion and set aside.
3Pat tuna steaks dry with paper towels and season both sides with salt and black pepper.
4Brush each steak lightly with 1 tablespoon soy sauce and 1 tablespoon sesame oil to help the seeds adhere.
5Mix white and black sesame seeds on a plate.
6Press each tuna steak into the seeds, coating all sides evenly.
7Gently shake off any excess seeds.
8Heat a cast iron skillet over high heat until smoking hot, about 2 to 3 minutes.
9Add a drizzle of sesame oil and carefully place the tuna steaks in the pan.
10Sear for 1 to 2 minutes per side for rare, or 2 to 3 minutes for medium-rare.
11The crust should be golden brown and the center should remain translucent.
12Use tongs to sear the edges briefly, about 30 seconds each.
13Transfer tuna to a cutting board and let rest for 2 minutes.
14Slice against the grain into 1/2-inch thick slices and serve with the dipping sauce.

🔧Equipment

Cast iron skillet or heavy-bottomed pan
Tongs
Small bowl
Plate
Knife
Cutting board

📊Nutrition Facts (per serving)

🔥Calories: 320 kcal🧈Total Fat: 18g💛Saturated Fat: 3g❤️Cholesterol: 50mg🧂Sodium: 800mg🌾Total Carbs: 6g🥦Dietary Fiber: 2g🍬Sugars: 2g🥩Protein: 34g

📝Notes

For best results, use sushi-grade tuna. Adjust cooking time based on your preferred doneness. The sesame crust can be made ahead and stored in an airtight container. Serve with steamed rice and a side of pickled ginger.

Watch Video Of How Sesame Seared Tuna Works

This sesame seared tuna recipe is always a good idea for any occasion – whether it’s a weeknight dinner or a special gathering with friends and family.

The combination of flavors and textures is impressive enough to impress even the pickiest eaters.

Plus, with its high protein content and omega-3 fatty acids from the tuna, you can feel good about what you’re serving your loved ones.

❓ Frequently Asked Questions About Sesame Seared Tuna

Q: What type of tuna is best for this recipe?

For this recipe, I recommend using sushi-grade tuna steaks. Look for steaks that are at least 1 inch thick to ensure they stay juicy during cooking.

Q: Can I use other types of fish instead of tuna?

While you can substitute other types of fish in this recipe, keep in mind that they may not have the same flavor profile as tuna. If you’re looking for a similar taste experience, try using salmon or yellowfin steak.

Q: How do I store leftover sesame seared tuna?

To store leftover sesame seared tuna, let it cool completely before refrigerating or freezing. When refrigerating, place it in an airtight container and store it at 40°F (4°C) or below. When freezing, wrap it tightly in plastic wrap or aluminum foil and store it at 0°F (-18°C) or below.

Q: Can I reheat leftover sesame seared tuna?

Yes, you can reheat leftover sesame seared tuna by placing it in the oven at 300°F (150°C) or by microwaving it on low power for 10-15 seconds at a time until warmed through.

Q: Are sesame seeds necessary for this recipe?

No, sesame seeds are not necessary for this recipe. However, they do add a unique flavor and texture that complements the dish nicely.

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