Mediterranean Diet Seared Tuna with Sesame Crust
Experience the vibrant flavors of the Mediterranean with this Seared Tuna with Sesame Crust recipe, a perfect blend of healthy, gourmet dining and simplicity. Featuring tender, perfectly seared tuna steaks encrusted with golden sesame seeds, this dish highlights the best of heart-healthy cooking. A zesty lemon-garlic vinaigrette, infused with fresh parsley and briny capers, complements the fish beautifully, while juicy cherry tomatoes add a refreshing burst of flavor. Ready in just 30 minutes, this elegant meal is ideal for casual weeknight dinners or impressive entertaining. Dive into a Mediterranean culinary delight that’s rich in omega-3s, packed with bold textures and flavors, and effortlessly fits the clean-eating lifestyle of the Mediterranean diet.
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Recipe Information
Ingredients
- 4 pieces (approximately 6 ounces each) Tuna steaks
- 1 cup Sesame seeds
- 4 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 large, juiced Lemon
- 2 cloves, minced Garlic
- 2 tablespoons, chopped Fresh parsley
- 2 tablespoons Capers
- 1 cup, halved Cherry tomatoes
Instructions
Pat the tuna steaks dry with paper towels. Season both sides of each steak with salt and black pepper.
Pour the sesame seeds onto a large plate. Press each tuna steak into the seeds to coat thoroughly on all sides.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the tuna steaks.
Sear the tuna for 2-3 minutes on each side until you achieve a golden crust. The interior should remain rare for the best flavor and texture.
Remove the tuna from the skillet and let it rest for a few minutes before slicing.
While the tuna rests, prepare the vinaigrette. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, minced garlic, chopped parsley, and capers.
Arrange the sliced seared tuna on plates and drizzle with the prepared vinaigrette.
Serve immediately with halved cherry tomatoes scattered around for a fresh and vibrant accompaniment.
Nutrition Facts
Calories |
2193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 139.6 g | 179% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 38.0 g | ||
| Cholesterol | 265 mg | 88% | |
| Sodium | 3063 mg | 133% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 6.5 g | ||
| Protein | 206.2 g | 412% | |
| Vitamin D | 22.1 mcg | 110% | |
| Calcium | 196 mg | 15% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3698 mg | 79% | |
*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.
