Sesame Seared Tuna

I’m not really known for keeping things simple. I like to say that I’m simple and uncomplicated but that’s not really true. I have a tendency to overthink, overshoot, over-plan and over-worry. In fact I will go to great efforts just to make something appear basic and elementary when in fact it isn’t! This is quite often the case with cooking. Our culture is becoming increasingly gourmet. Now I am a huge supporter of this because it means people are broadening their horizons, trying new things, and enjoying them! However, there is something to be said about true simplicity.

Now I’m not talking about the kind of “simple” where it takes an overnight soak, 4 hours of marinating and 2 hours of slow cooking and basting to get “Mom’s Famous Meatloaf”. I’m talking about the kind of simple where you come home from a long day starving and want dinner in 15 minutes or less with no more than 4 ingredients. This dish is the latter.

For those who feel like cooking fish is complicated, this is a perfect recipe to try. Tuna is generally cut thick, reducing your chances of overcooking. Its mild flavor pairs well with many different seasonings and it is a great substitute for both chicken and steak. The key with tuna is to buy fresh sushi grade tuna and sear quickly on high heat. This will seal in the natural juices and create a crisp crust on the outside. And with only three ingredients and a short cooking time, you can have dinner on the table quicker than you can order take out!

So try something simple for a change and enjoy the challenge.


  • 1 ½ Tablespoons sesame seeds
  • 1 ½ Tablespoons black sesame seeds
  • 2 five ounce tuna steaks, sushi grade
  • Pinch of salt (about 1/8 teaspoon)
  • 2 teaspoons canola oil


Mix together the two different kinds of sesame seeds in a shallow dish. Pat the tuna steaks dry with a paper towel. Sprinkle with salt and press into the sesame seeds coating all sides.

Heat oil in a large flat skillet over high heat. Add the tuna steaks and cook for approximately 5 minutes on each side or until just the edges start to cook and the outside starts to crisp. Do not press the tuna nor flip it too early.

Slice against the grain and serve immediately. That’s it!

Servings: 2      Serving Size: 5 ounces

Calories: 216               Fat: 8.1g          Sat. Fat: .3g     Carbs: 4.5g

Sodium: 335.6mg        Fiber: 0g          Sugar: 0g         Protein: 28.1g


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About Me
Hi! I'm Barbara and yes, I cook! Welcome to my world of mouth-watering delicious food that you don't have to feel guilty about.
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