Sesame-seared tuna

A tuna steak seared briefly, coated in sesame seeds and left pink in the middle, tataki style. High in protein and omega-3, it is a smart, quick and light dish, ready in 10 minutes.

Preparation: 10 min  |  Cooking: 4 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 366 kcal · 50 g protein · 4 g carbohydrate · 15 g fat

Ingredients

• 2 tuna steaks
• 4 tbsp of sesame seeds
• 2 tbsp of soy sauce
• 1 lime
• 1 tsp of sesame oil

Method

1. Coat the tuna steaks in sesame seeds.
2. Sear for 1 to 2 minutes on each side in a very hot frying pan (pink in the middle).
3. Slice them.
4. Serve with soy sauce, lime and sesame oil.

Nutritional benefits

Tuna is very rich in lean protein and omega-3, for few calories and little carbohydrate, ideal for weight loss and low-carb eating. Seared quickly and left pink, it stays tender and keeps its nutrients. The sesame adds healthy fats and crunch. A refined, high-protein, light dish.

Variations and substitutions

• With lightly seared salmon.
• With a mix of black and white sesame seeds.
• On a bed of salad or rice.
• Marinated in ginger before cooking.

Storage and making ahead

Eat straight away, as seared tuna does not keep. Use very fresh tuna.

💡 Good to know

A very hot pan and ultra-quick cooking: the tuna must stay pink in the middle, otherwise it dries out. Choose extra-fresh fish.

Also read

Discover more high-protein recipes · weight-loss recipes · keto & low-carb recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: tuna · sesame seeds · soy sauce · lime · sesame oil.

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