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Sesame Seared Tuna

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Adjust Servings:
1 tbsp mirin
170 grams of tuna steaks
32 grams of soy sauce
1 tbsp olive oil for cooking
1 tbsp honey
2 tbsp sesame oil
1 tbsp rice wine vinegar
½ cup of sesame seeds
Wasabi paste (important)

Nutritional information

33.19 g
50.47 g
93.37 g
886 mg
61 mg

Sesame Seared Tuna

  • Veg
    • 30 mins
    • Serves 4
    • Easy



    Easy to prepare, great tasting and very healthy, this sesame seared tuna should ideally be served rare otherwise the taste diminishes. This makes it all the more important to use good quality fresh tuna. Aside from keeping sure that your selection of tuna is fresh, the rest of the ingredients are easy to find and the recipe easy to put together. With the delicious aroma and flavor of sesame overpowering, this tuna dish is packed with flavors of wasabi as well.

    Health benefits

    • Tuna is touted by many health experts as a powerful superfood that brings in the best of minerals and nutrients. They are rich in omega 3 fatty acids, which are known to help fight joint pain, depression and asthma in children. Tuna is rich in protein and helps to build muscle. This makes it an important pre-workout and post-workout food that enables your body to make new cells and shed fad.
    • Tuna produces melatonin, a hormone that helps to control sleep cycles. This makes tuna excellent for individuals suffering from chronic insomnia, helping them feel awake during the day when it is needed in their work hours and sleep during the night when they require the much needed rest.
    • Tuna also helps to strengthen the immune system, preventing premature aging, cancer and Crohn’s disease.
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    How yo make Sesame Seared Tuna

    • In a relatively small bowl, whisk together the soy sauce, honey, mirin and sesame oil.
    • Divide the mixture into two equal parts. It is important to do this before stirring the rice vinegar into one part. Set this aside as a dipping sauce.
    • On a separate plate, spread out sesame seeds.
    • Coat the tuna steaks with what remains of the soy sauce mixture. Now press them against the sesame seeds to coat.
    • In a cast iron skillet, heat olive oil over high settings until it just starts to boil.
    • Place the steaks in the iron skillet and sear them for about 30 seconds on each side.
    • Serve the steaks with dipping sauce and wasabi for added taste.


    Don’t let the common household name of tuna betray you into thinking it is ‘small prey’. Tuna is actually a very large fish that weighs over 550 pounds and reaching lengths across 6.5 feet. This literally helps put the word ‘big’ in big catch. 

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