Olive Magazine
Sesame Crusted Tuna Recipe with Miso Dressing

Sesame-crusted tuna with miso dressing

Published: June 26, 2019 at 5:36 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

Coat tuna steaks in sesame seeds and serve on a crunchy sugar snap pea and edamame salad for a quick, protein-rich meal

  • Dairy free
  • High protein
  • Low calorie
  • Low salt
Nutrition:
HighlightNutrientUnit
low inkcal380
fat13.7g
saturates2.3g
carbs14g
sugars8.9g
fibre6.9g
high inprotein46.6g
low insalt1g
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Try this recipe for sesame-crusted tuna, then check out our niçoise salad, tuna wraps, tuna pasta salad, and more tuna recipes.

What are the benefits of sesame seeds?

olive nutritionist Kerry Torrens says These are a great source of protein as well as valuable minerals such as iron, zinc, copper and potassium. They also supply more vitamin E than the equivalent amount of chia seeds, and their high oil content (up to 60%) has been proven to help reduce blood pressure, while plant compounds supply useful cholesterol-lowering properties."

Ingredients

  • 2 tuna steaks
  • 3 tbsp sesame seeds
  • 2 tsp sesame oil

DRESSING

  • 1 tbsp miso paste
  • 1 tbsp rice vinegar
  • a thumb-sized piece ginger, grated

SALAD

  • 1 little gem lettuce, cored and cut into chunky pieces
  • 100g sugar snap peas
  • a handful radishes, quartered
  • 75g edamame
  • ½ red onion, finely sliced
  • 1 red chilli, finely chopped
  • ½ a small pack coriander, torn

Method

  • STEP 1
    For the dressing, put the miso into a bowl and add 50ml of cold water, whisking to dissolve. Stir in the rice vinegar, ginger and some seasoning.
  • STEP 2
    Tip all of the salad ingredients into a large bowl, then toss gently with the dressing.
  • STEP 3
    Cut the tuna steaks into 3cm fingers, then put the sesame seeds onto a plate and roll over the tuna pieces to cover all the sides.
  • STEP 4
    Heat the sesame oil in a non-stick frying pan over a medium-high heat. Cook the tuna pieces for 30 seconds on each side, just to sear and toast the sesame seeds.
  • STEP 5
    Divide the salad between two plates and serve with the tuna on top.
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