Sesame-Crusted Tuna Steak
Perfectly seared ahi tuna steaks with a crunchy sesame seed crust. A quick, elegant, and protein-packed main dish ready in under 15 minutes, with a savory ginger-soy marinade.
For 4 servings
Prepare the marinade and tuna.
- In a shallow dish, whisk together the soy sauce, sesame oil, grated ginger, and black pepper.
- Pat the tuna steaks dry with a paper towel.
- Place the tuna steaks in the marinade, turning to coat all sides. Let them sit for just 5 minutes.
TIPDon't marinate the tuna for too long, as the soy sauce can start to 'cook' the fish and make it tough.Coat the tuna with sesame seeds.
Spread the sesame seeds on a plate. Remove the tuna from the marinade, letting any excess drip off. Press each side of the tuna steaks firmly into the sesame seeds to create an even, thick crust.
Sear the tuna steaks.
- Heat the vegetable oil in a heavy-bottomed skillet (like cast iron) over medium-high heat until it shimmers.
- Carefully place the sesame-crusted tuna steaks in the hot pan.
- Sear for 1-2 minutes on each side for a rare center. The sesame seeds should be golden brown and the edges of the tuna cooked.
- For a medium-rare steak, cook for about 2-3 minutes per side.
TIPEnsure your pan is very hot before adding the tuna to get a perfect sear without overcooking the inside.Rest the tuna before slicing.
Transfer the seared tuna steaks to a cutting board and let them rest for 2-3 minutes. This allows the juices to redistribute.
Slice and serve immediately.
Using a sharp knife, slice the tuna steaks against the grain into 1/2-inch thick pieces. Serve immediately while warm.
TIPSlicing against the grain ensures each piece is tender.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best results, use high-quality, sushi-grade or sashimi-grade tuna. This ensures it's safe to eat rare.
- 2A cast-iron skillet is ideal for searing as it holds heat well and creates a great crust.
- 3Don't overcrowd the pan. Cook the tuna steaks in batches if necessary to maintain a high pan temperature.
- 4The internal temperature for rare tuna is around 115°F (46°C).
- 5Leftover tuna can be stored in an airtight container in the refrigerator for up to 2 days. It's best enjoyed cold in salads or wraps.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this recipe gluten-free.
healthyHealthy
Ensure you are using a low-sodium soy sauce and serve with a large portion of steamed green vegetables like broccoli or asparagus.
quickQuick
This recipe is already very quick. To save more time, use pre-minced ginger from a jar.
high proteinHigh protein
This dish is naturally high in protein. Serve with a side of edamame to further boost the protein content.
Why this is on our healthy list.
Excellent Source of Lean Protein
Tuna is packed with high-quality protein, which is essential for muscle repair, growth, and overall body function.
Rich in Omega-3 Fatty Acids
Ahi tuna is a great source of omega-3s (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
Contains Important Minerals
Sesame seeds provide calcium, magnesium, and zinc, while tuna is a good source of selenium, a powerful antioxidant.
Frequently asked questions
Yes, it's a very healthy dish. Tuna is an excellent source of lean protein and omega-3 fatty acids, which are great for heart and brain health. The sesame seeds add healthy fats, fiber, and minerals.
