Jun 132012

I can’t believe that less than five years ago I wouldn’t even go near seafood or fish of any kind (except for maybe those little orange crackers) and now it’s basically the only thing I order when I eat out.  The only problem is that it can get pretty expensive at restaurants so I decided to make some restaurant quality tuna at home.  This sesame crusted tuna is seared and served rare along with a spicy Avocado-Wasabi sauce.  

The sesame seed crust isn’t just there to make it look cool. It also gives the tuna great crunchy texture and nuttiness.  It’s also incredibly quick to make, because you only cook the tuna for about 20 seconds on each side if you like it rare like I do.  You’ll impress just about anyone with this meal, and it took me about 15 minutes to put together the whole thing.  Not too bad.         

Nutritional Highlights:  Tuna is totally nutrient packed.  It’s an excellent source of protein and rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Although people worry about consuming too much Mercury, as long as you eat tuna in moderation you will be fine.  The sesame seeds and avocado sauce add additional protein and healthy fat to this recipe.  Serving it with plenty of vegetables makes this and incredibly healthy meal for anyone (except maybe my prego sister :)

Seared sesame crusted tuna
  • ¾ to 1 lb sushi grade yellowfin tuna
  • 3 tablespoons sesame seeds
  • 2 tablespoons black sesame seeds
  • 1 tablespoon canola oil
  • Sea salt
  1. Cut the tuna into 2-3 rectangular pieces.
  2. Mix the sesame seeds and sea salt together on a plate.
  3. Press the tuna into the sesame seeds on all sides.
  4. Heat canola oil in a medium skillet over medium high heat.
  5. Sear the tuna for 20 seconds on each side, then transfer to a paper towel to drain. Let rest a couple of minutes.
  6. Slice  into ¼-thick pieces and serve with orange ginger dipping sauce.
For the Avocado-wasabi sauce:  I mixed 1/4 mashed avocado, 1/2 teaspoon wasabi paste (I had saved from my last sushi order), juice from 1/2 lime, 1 teaspoon of sesame oil, and salt. If wasabi is not your thing, you could also try this orange ginger sauce from the original recipe here.  

Serve the tuna with the wasabi sauce and your favorite veggies or brown rice.  Enjoy your amazing restaurant quality meal at home!

  2 Responses to “Sesame Crusted Tuna with Avocado-Wasabi Sauce”

  1. Marissa–I made this for Uncle Tom’s Father’s Day dinner, including the avocado/wasabi sauce, and it was delicious!

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