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
- tuna steaks 2
- sesame seeds 3 tbsp
- sesame oil 2 tsp
DRESSING
- miso paste 1 tbsp
- rice vinegar 1 tbsp
- ginger a thumb-sized piece, grated
SALAD
- little gem lettuce 1, cored and cut into chunky pieces
- sugar snap peas 100g
- radishes a handful, quartered
- edamame 75g
- red onion ½, finely sliced
- red chilli 1, finely chopped
- coriander ½ a small pack, torn
Method
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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.
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Step 2
Tip all of the salad ingredients into a large bowl, then toss gently with the dressing.
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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.
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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.
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Step 5
Divide the salad between two plates and serve with the tuna on top.
Nutritional Information
- Kcals 380
- Fat 13.7g
- Saturates 2.3g
- Carbs 14g
- Sugars 8.9g
- Fibre 6.9g
- Protein 46.6g
- Salt 1g
