Heart-Healthy Seared Tuna with Sesame Crust
Elevate your healthy eating game with this flavorful Heart-Healthy Seared Tuna with Sesame Crust, a quick and nutritious recipe that's perfect for seafood lovers. Succulent tuna steaks are marinated in a zesty mixture of low-sodium soy sauce, fresh ginger, garlic, and lime juice for a burst of tangy Asian-inspired flavor. Coated in a beautifully crunchy blend of black and white sesame seeds, these tuna steaks are pan-seared to perfection, creating a golden, crispy crust while keeping the center tender and pink. Prepared in just 20 minutes, this dish is rich in lean protein and heart-healthy fats, making it a guilt-free indulgence. Finish with fresh cilantro for a vibrant garnish, and serve with a side of greens or steamed rice for a complete, wholesome meal that’s sure to impress. Perfect for a quick weeknight dinner or a special occasion, this recipe is your go-to for delicious, nutrient-packed dining.
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Recipe Information
Ingredients
- 2 pieces (6 ounces each) tuna steaks
- 2 tablespoons black sesame seeds
- 2 tablespoons white sesame seeds
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon, grated fresh ginger
- 1 clove, minced garlic
- 1 tablespoon lime juice
- 1 tablespoon olive oil
- 2 tablespoons, chopped cilantro
- to taste salt
- to taste black pepper
Instructions
In a shallow dish, combine soy sauce, grated ginger, minced garlic, and lime juice. Place the tuna steaks in the marinade, ensuring they are evenly coated. Marinate for at least 10 minutes.
On a separate plate, combine black and white sesame seeds, then season with a pinch of salt and pepper.
Remove tuna steaks from the marinade, letting excess drip off. Press each steak into the sesame seed mixture, covering both sides evenly.
Heat olive oil in a non-stick skillet over medium-high heat.
Once the oil is hot, carefully place the tuna steaks in the skillet. Sear each side for about 1-2 minutes, depending on your desired level of doneness. Aim for a pink center with a crisp sesame crust.
Remove the tuna from the skillet and let rest for a minute.
Slice the tuna steaks and arrange on plates. Garnish with chopped cilantro and serve immediately.
Nutrition Facts
Calories |
780 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 3480 mg | 151% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 0.7 g | ||
| Protein | 99.5 g | 199% | |
| Vitamin D | 11.0 mcg | 55% | |
| Calcium | 403 mg | 31% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1535 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
