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.
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.
Season tuna with sea salt and freshly ground pepper on both sides
Dredge the Tuna steaks through the toasted sesame seeds and pat down to coat each steak with the sesame seeds.
Heat a skillet over high heat. Add 2 Tablespoons of oil to the pan and coat the bottom. Immediately add the tuna steaks.
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.
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.
Stir the dipping sauce and serve on the side. Enjoy!