Seared Sesame Seed Crusted Tuna with Honey Wasabi Dipping Sauce

© 2012

A remarkably simple, quick and filling weeknight meal with lots of flavor and complexity. Pretty healthy, too.

Back to fresh tuna. It’s always a good standby for quick dinners, especially when I have been traveling, have gotten back home and am trying to catch up on things. It packs a ton of flavor, is versatile, goes with countless side dishes and wines and everyone enjoys it. It is also full of health benefits. Tuna has high levels of protein, Omega 3 fatty acids, vitamin B-6, and Selenium. All of these are good for your heart health and brain health. Then to put the cherry on top, it’s low in calories with only 190 calories per 6 oz serving. How can you possibly go wrong with this?

This recipe combines the nutty taste and a delicate, almost invisible, crunch of the toasted sesame seeds with the medium-full flavor, firm, “meaty” texture of the tuna with the sweet, salty, spicy flavor of the dipping sauce. If you are looking for a quick and easy full flavored weeknight meal give this a try.


For the Tuna

  • 2 Tuna steaks, 6 oz apiece
  • 1/2 cup sesame seeds
  • salt and fresh ground white pepper to taste

For the Dipping Sauce

  • 1/3 cup honey
  • 1/3 cup Soy Sauce
  • 1/3 cup dry wasabi powder


For the dipping sauce

Mix the soy sauce and dry wasabi powder to incorporate. Once incorporated, add the honey to the mix and incorporate. Set aside until ready to serve.

For the Tuna steaks

Heat a sauté pan over medium high heat. Add the sesame seeds.

© 2012

Toast, tossing frequently, until a light golden brown. Toasting the sesame seeds brings out all of their flavor. Because you are searing the tuna the seams seeds do not have time to cook in the skillet/grill. Toasting them first allows them to fully develop with the additional 30 – 45 seconds per side on the grill.

© 2012

Season tuna with sea salt and freshly ground pepper on both sides

© 2012

Dredge the Tuna steaks through the toasted sesame seeds and pat down to coat each steak with the sesame seeds.

© 2012

Heat a skillet over high heat. Add 2 Tablespoons of oil to the pan and coat the bottom. Immediately add the tuna steaks.

© 2012

After 30 – 45 seconds, turn the steaks. Notice how nice an golden brown the sesame seeds have become. These seeds will have a beautiful nutty flavor.

© 2012

Cook for another 30 seconds on this side to toast the seeds and sear the tuna. Remove from the skillet/grill. Serve with a nice rice, couscous or pasta and a veggie.

© 2012

Stir the dipping sauce and serve on the side. Enjoy!

© 2012

6 thoughts on “Seared Sesame Seed Crusted Tuna with Honey Wasabi Dipping Sauce”

  1. That does look amazing. I cook tuna often during the week. It is so fast! It’s also a very filling and satisfying fish. I wouldn’t have thought to add white pepper, great idea.

Food for thoughts

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s