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Seared Tuna with Sesame Salad


Serves 4

Sesame and garlic tuna steak, seared and served on greens with a Japanese sesame dressing.

Per serve: 1195.7kj (284.7cal); 10.9g total fat (3.8g saturated fat); 2g fibre


You’ll need

4 tuna steaks (approx 150gm each)
1 tbsp soy sauce
1/2 tsp sesame oil
1 tbsp mirin
1 garlic clove, sliced
2 tsp sesame seeds, toasted – use either black or white seeds
1/2 tsp each black pepper and sea salt
Olive Oil spray
300gms baby spinach leaves, washed
1/3 cup dried wakame seaweed*

1 tsp tahini
1 tsp sugar
2 tsp mirin
1 tbsp light soy sauce
2 tbsp water
Black pepper

*Wakame is available from Asian supermarkets and delis. Leave it out if you can’t find it.

Let’s go

Put all dressing ingredients in a jar, give a good shake and set aside. Combine sesame seeds, pepper and sea salt on a plate and set aside. Soak wakame seaweed in a bowl of cold water for 15 minutes. Drain well and set aside.

Place tuna steaks in a zip lock bag with soy sauce, sesame oil, mirin and garlic and marinate in fridge for an hour or two (if you haven’t got time, just leave to marinate while you get everything else ready). Remove fish from fridge, allow to come to room temperature (otherwise it will be cooked on the outside and cold in the centre) and role outside edges in sesame seed mixture (it doesn’t matter if you don’t completely coat the outside). Heat pan on med-high, spray with oil and sear tuna on all sides. This should only take about 1 minute all up to give lovely rare tuna, but if you like it med-rare, cook for a further 20-30 seconds but no more or you will overcook it. While tuna is cooking, steam spinach and wakame for about 30 seconds-1 minute (until spinach is just wilted and wakame is heated through). Slice tuna and arrange on plates with greens. Top with dressing.

Why it’s good for you
Tuna is packed full of good fat (yes, that’s right good fat) which is great for your body. Great taste and full of omega 3s and 6s.
Per serve: 1195.7kj (284.7cal); 10.9g total fat (3.8g saturated fat); 2g fibre


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