Heart-Healthy Seared Tuna with Sesame Crust
Elevate your seafood game with this Heart-Healthy Seared Tuna with Sesame Crust, a quick and delicious meal that’s as nutritious as it is impressive. Tender tuna steaks are marinated in a vibrant blend of low-sodium soy sauce, fresh ginger, garlic, and lime juice, infusing them with bold, zingy flavors. Coated with a crisp, nutty crust of black and white sesame seeds, the tuna is then perfectly seared to maintain its juicy, pink center while achieving a golden, crunchy texture on the outside. Finished with a sprinkle of fresh cilantro, this dish is high in protein, omega-3s, and good-for-you fats, making it perfect for those seeking a heart-healthy, low-sodium dinner option. Ready in just 20 minutes, this elegant recipe is ideal for weeknights or special occasions alike. Serve it on its own or alongside a light salad for a restaurant-quality meal right at home.
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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
- 0 to taste salt
- 0 to taste black pepper
Directions
Step 1
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.
Step 2
On a separate plate, combine black and white sesame seeds, then season with a pinch of salt and pepper.
Step 3
Remove tuna steaks from the marinade, letting excess drip off. Press each steak into the sesame seed mixture, covering both sides evenly.
Step 4
Heat olive oil in a non-stick skillet over medium-high heat.
Step 5
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.
Step 6
Remove the tuna from the skillet and let rest for a minute.
Step 7
Slice the tuna steaks and arrange on plates. Garnish with chopped cilantro and serve immediately.
Nutrition Facts
| Serving size | (472.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 779.7 |
| Total Fat 34.3g | 0% |
| Saturated Fat 5.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 132.5mg | 0% |
| Sodium 3480.5mg | 0% |
| Total Carbohydrate 16.3g | 0% |
| Dietary Fiber 5.1g | 0% |
| Total Sugars 0.7g | |
| Protein 99.5g | 0% |
| Vitamin D 441.8IU | 0% |
| Calcium 403.0mg | 0% |
| Iron 10.5mg | 0% |
| Potassium 1535.2mg | 0% |
Source of Calories