Are you craving a delicious, healthy, and surprisingly quick dinner? Look no further! This seared tuna with sesame seeds recipe is your answer. It's a stunning dish that's both elegant and easy to make, perfect for a weeknight meal or impressing guests. Ready in under 15 minutes, this recipe is a testament to how simple delicious homemade cooking can be.
Ingredients:
- 2 (6-ounce) tuna steaks, sushi-grade
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 1 tablespoon sesame seeds
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions:
Preparing the Tuna:
- Pat the tuna steaks dry with paper towels. This step is crucial for achieving a beautiful sear.
- Generously sprinkle both sides of the tuna with salt and pepper.
- In a small bowl, combine the sesame seeds, grated ginger, and minced garlic.
Searing the Tuna:
- Heat the sesame oil and olive oil in a large skillet over medium-high heat. The pan should be hot enough that a drop of water sizzles immediately.
- Carefully place the tuna steaks in the hot skillet.
- Sear for 2-3 minutes per side for medium-rare, or longer for your desired level of doneness. Remember, tuna cooks quickly! Overcooked tuna will be dry.
- During the last minute of cooking, sprinkle the sesame seed mixture evenly over the tuna steaks.
Serving:
Serve immediately. This seared tuna is delicious on its own, but you can also serve it with a side of rice, quinoa, steamed vegetables, or a simple salad for a complete and healthy meal.
Tips for Success:
- Use sushi-grade tuna: This ensures the tuna is safe to eat rare.
- Don't overcrowd the pan: If you're cooking more than two steaks, cook them in batches to ensure proper searing.
- Adjust cooking time: The cooking time will depend on the thickness of your tuna steaks and your preferred level of doneness. Use a meat thermometer to check the internal temperature if you're unsure. Medium-rare tuna should register around 130-135°F (54-57°C).
- Fresh Ingredients Matter: Using fresh ginger and garlic will make a noticeable difference in the flavor of this dish.
Variations:
- Spice it up: Add a pinch of red pepper flakes to the sesame seed mixture for a spicy kick.
- Citrus zest: Add some lemon or lime zest to the sesame seed mixture for a bright and refreshing flavor.
- Soy sauce glaze: For a more savory flavor, whisk together 1 tablespoon of soy sauce and 1 teaspoon of honey and brush it over the tuna during the last minute of cooking.
Nutritional Information (per serving):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 250-300
- Protein: ~30g
- Fat: ~15g
- Carbohydrates: ~2g
This easy and healthy seared tuna recipe is a fantastic addition to your repertoire of quick dinner ideas. It's a delicious and impressive dish that's perfect for any occasion. Enjoy!