Sesame seeds have a rich culinary history not only for their tastiness but also their health benefits. Sesame seeds are rich in mono-unsaturated fats (great for lowering bad cholesterol), packed with protein, and full of essential vitamins and minerals. It's no wonder we see them in tons of applications from French-made breads to oils and toppings for all sorts of East Asian cuisines. For me, they're the perfect addition to salad or mild foods that need a little punch from this nutty wonder.
Seared tuna is a go-to meal for me when I need a hearty meal and don't have a lot of calories to spare. Adding sesame seeds to this quick-cook preparation adds a huge amount of flavor and nutrition to this already-health-conscience dish.
sesame-crusted seared tuna
Ingredients
tuna steak, 4-5 oz
sesame seeds - white and black varieties
tamari sauce (substitute with soy sauce if you don't need the dish to be gluten free)
grated or ground ginger
minced garlic
lime juice
red pepper flakes
sesame oil
Directions
- Divide white sesame seeds into two, add one half to a shallow bowl with equal part black seeds, the other to a baking sheet - toast in oven until lightly browned (2 minutes under the broiler), mix all seeds together
- In another bowl whisk tamari sauce with garlic and ginger and red pepper flakes - I don't have measurements because the taste is very subjective, give it a taste and adjust accordingly. Let tuna rest in the mixture - turning after a few minutes
- Heat a non-stick skillet and coat the bottom with a little sesame oil - a little of this fragrant oil goes a long way
- Right before you're ready to cook, add a splash of lime juice and coat the steak again. Dip in sesame seeds and then place in the pan for 2-3 minutes on each side
- Serve with zucchini noodles lightly sautéed in oil and rice wine vinegar for a bright contrast to the salty fish