Seared Sesame Tuna with Mixed Greens Salad
Tuna is one of those fish that I must admit I think about primarily in a tin. And there are lots of great things to do with tinned tuna. But one of the best ways to enjoy both the taste and health benefits of tuna is in a steak form – similar to a piece of salmon or cod.
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This Seared Sesame Tuna is served with mixed salad greens and means you can grab the benefits of tuna along with the benefits of the greens. Tuna has those Omega-3 fatty acids in them that are great for the heart and blood pressure while being full of protein – a single 165gram serving contains 80% of the recommended daily amount. So all that is left to decide is which greens to serve with it!
What greens to choose?
Mixed greens are kind of a loose term for a whole range of green salad leaves. The great thing about that is you can use any of your favourite greens depending on what you love – or what you hate. Some of the best salad greens include:
- Kale – filled with good stuff, kale contains vitamins A, C and K as well as phytonutrients which help fight cancer and heart disease
- Spinach – spinach contains Vitamins A, C and K as well as iron and fibre as well as a higher amount of folic acid than other salad greens
- Swiss Chard – with a similar taste to spinach, Swiss Chard has more sodium than other greens but also lots of vitamins, iron and calcium.
- Watercress – often used as a garnish, watercress is great in salads and soups and contains almost the daily amount of Vitamin A and K.
- Romaine lettuce – a great source of folic acid, vitamin A and K
More recipe inspiration
Looking for something a little different in the fish department? Try this Sous Vide Swordfish Steak recipe with homemade pineapple salsa. Or for another Asian inspired recipe, try this Cabbage Salad with a delicious warm peanut dressing for lunch.
What you need to make seared sesame tuna
Asian Dressing:
- 2 T. sesame oil
- ¼ c. grapeseed oil
- 2 T. soy sauce
- 3 T. Rice wine vinegar
- 1 T. fresh lime juice
- 1½ T. Dijon mustard
- 1 medium shallot, finely minced
- 1 T. fresh ginger, very finely minced
- salt and pepper, to taste
Seared Tuna:
- 2 8-oz. 2” thick tuna steaks, cut into 2” cubes
- 2 T. black sesame seeds
- 2 T. white sesame seeds
- 2 T. ground ginger
- 3 T. olive oil
- salt and pepper to taste
Serve with:
- soy sauce
- wasabi paste (optional)
- 4 cups mixed salad greens
Kitchen equipment
How to make the recipe
STEP 1: To make the dressing, add the ingredients to a bowl and whisk, adding a little more lime juice to taste. Season with salt and pepper.
STEP 2: Add the ginger and sesame seeds to a bowl and mix. Add the chunks of tuna and coat, pressing in to make sure the seeds stick to the fish.
STEP 3: Heat the oil in a skillet on high heat then add the tuna and flash sear on all sides, around 30 seconds each. Remove and add salt and pepper to taste.
STEP 4: If you are serving with greens, add the greens to the plate, add the tuna and drizzle with a little salad dressing or soy sauce if you like. For a spicier option, add a little wasabi paste when serving.
Storing the recipe
Freezing the recipe: You can store cooked tuna steaks in the freezer once they are completely cooled. Wrap in freezer bags or an airtight container and keep for no more than three months.
Recipe tips
But what about if you are like me and aren’t the biggest fan of salad greens? Then here are some other serving options for this seared sesame tuna.
One suggestion is a vegetable side dish such as Blackened Broccoli. This adds the benefits of broccoli while giving the dish a little something different. Or you could make something like Garlic and Parmesan Potatoes which have plenty of flavours but the garlic complements the sesame. If you wanted to serve it as a lunch, a bowl of soup would work perfectly alongside it.
Seared Sesame Tuna with Mixed Greens Salad
A tasty dish with tuna steak and sesame seeds
Ingredients
Dressing
- 2 tbsp sesame oil
- ¼ cup grapeseed oil
- 2 tbsp soy sauce
- 3 tbsp rice wine vinegar
- 1 tbsp fresh lime juice
- 1½ tbsp Dijon mustard
- 1 medium shallot (minced finely)
- 1 tbsp fresh ginger (minced finely)
- Salt & pepper to taste
Seared tuna
- 2 8 ounce thick tuna steaks (cut into 2 inch cubes)
- 2 tbsp black sesame seeds
- 2 tbsp white sesame seeds
- 2 tbsp ground ginger
- 3 tbsp olive oil
- Salt & pepper to taste
Instructions
- To make the dressing, add the ingredients to a bowl and whisk, adding a little more lime juice to taste. Season with salt and pepper.
- Add the ginger and sesame seeds to a bowl and mix. Add the chunks of tuna and coat, pressing in to make sure the seeds stick to the fish.
- Heat the oil in a skillet on high heat then add the tuna and flash sear on all sides, around 30 seconds each. Remove and add salt and pepper to taste.
- If you are serving with greens, add the greens to the plate, add the tuna and drizzle with a little salad dressing or soy sauce if you like.
Notes
For a spicier option, add a little wasabi paste when serving.
