This is a super-fast and easy meal that comes out restaurant-quality each and every time! Tuna has a tremendous protein content and also contains heart-healthy omega-3 fatty acids, which can greatly aid recovery after hard workouts or quell those hunger pangs after a long day.
SESAME-CRUSTED TUNA STEAK
Makes: 4 servings
Serving size: 6oz (170g) steak
Prep time: 5 minutes
Cook time: 10 minutes
INGREDIENTS
2 tsp sesame oil
2 tbsp liquid aminos
4 sushi-grade tuna steaks, about 6oz (170g) each and 1-inch (2.5cm) thick
salt and freshly ground black pepper
1⁄3 cup white sesame seeds
1⁄4 cup black sesame seeds
2 tbsp vegetable oil
2 cups fresh field greens
DIRECTIONS
1 In a bowl, whisk together the sesame oil and aminos. Season each tuna steak with salt and pepper. Using a spoon, drizzle a little of the mixture over each steak and rub with the back of a spoon to cover the entire surface. Flip each steak and repeat this process.
2 On a plate, combine the white and black sesame seeds and spread them into a thin layer. Place the steaks on the sesame seeds, press down to cover the fish evenly and completely, and flip to cover the other side.
3 In a heavy frying pan on the stovetop over medium-high heat, heat the vegetable oil until shimmering. Add 2 steaks and sear until the white sesame seeds start to turn golden, about 1 to 11⁄2 minutes per side. (If desired, you can use tongs to gently support the steaks and sear the edges or leave them visibly rare [which is my preference].) Repeat this cooking process with the remaining steaks.
4 Remove the steaks from the pan and cut into thin slices. Place an equal amount of fresh greens on 4 plates and top each with an equal of tuna. Serve immediately.
PREP TIP
You can top the steaks with soy sauce, wasabi, or your favorite ginger or teriyaki dressing.
NUTRITION FACTS
per serving
350
21g
5g
31g