Seared sesame-crusted tuna
Seared tuna in a sesame crust, marinated in soy and cooked just a few moments per side: crisp outside and pink in the centre. A quick, modern fish main course.
Are you looking for a fish main course that looks like it came from a restaurant but takes barely twenty minutes to make?
Then this seared sesame-crusted tuna is just what you need. I’ll walk you through it step by step: how to marinate the fillet, build the crisp coating of sesame seeds and sear it for exactly the right time, golden and fragrant outside, tender and pink in the centre. It is a modern, light and impressive dish, perfect when you want something special without spending hours at the stove.
The secret is all about respecting the tuna. The soy and lime marinade flavours the surface in just a few minutes, while a properly hot pan creates the contrast that makes this dish irresistible. Compared to a classic fish main, it has at least three advantages: it is packed with protein, it comes together in very little time, and it brings an elegant oriental note to the table that wins over even those who usually shy away from fish.
One detail that makes the difference: start with very fresh tuna, suitable to eat almost raw, and press the sesame seeds firmly onto every side so they stick and toast evenly. If you have any doubts about freshness, blast-freeze it before cooking.
Serve the tuna right away, freshly sliced into finger-thick pieces, on a bed of fresh rocket. Pair it with the reduced marinade or with a wasabi mayonnaise for anyone who loves a bolder contrast.
Ready? Let’s make the seared sesame tuna.
Steps
- Marinate the tuna fillet with the soy sauce and lime juice for about 10 minutes.
- Drain the tuna, season it with pepper and press it into the sesame seeds on all sides so they form a crust.
- Heat a non-stick pan well with a drizzle of oil and sear the tuna for about 1 minute per side: the surface browns and the sesame toasts, but the centre must stay raw and pink.
- Remove from the heat and let it rest for a minute, then slice it into pieces about one centimetre thick with a sharp knife.
- Serve the sliced tuna on a bed of rocket, with the reduced marinade or a drizzle of oil.
Helpful tips
The tuna should only be seared: a few seconds too long and it turns dry. The centre must stay pink.
Use very fresh tuna suitable to eat almost raw; if you have any doubts about freshness, blast-freeze it first.
The sesame crust adds crunch: press it in well so it sticks on every side.
Serve it with rocket and soy sauce, or with a wasabi mayonnaise for an oriental touch.
Average nutrition per serving
- Calories
- 280 kcal
- Carbohydrates
- 4.0 g
- Sugars
- 1.0 g
- Protein
- 32.0 g
- Fat
- 14.0 g
- Saturated fat
- 2.5 g
- Fiber
- 1.0 g
- Sodium
- 620 mg
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