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Sliced pan seared sesame crusted tuna steak and served on a black dinner plate with a side of asparagus and soy sauce in a bowl for dipping.

Sesame Crusted Tuna Steaks

Katerina | Diethood
Sesame Crusted Tuna Steaks are marinated in a delicious honey and soy sauce, crusted in sesame seeds, and seared in a hot skillet until tender and juicy.
Servings : 4
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes

Ingredients
  

For The Tuna
  • 4 ahi tuna steaks, about 1.5-inch thick (thawed, if using frozen)
  • 2 tablespoons vegetable oil
For The Marinade
For The Sesame Seed Crust

Instructions
 

  • Pat dry the ahi tuna steaks with paper towels, then place them in a large plastic zip-top bag.
  • In a small mixing bowl, whisk together the soy sauce, sesame seed oil, mirin, honey, rice vinegar, and salt; remove half of the sauce/marinade and transfer it to a small serving bowl. Set it aside.
  • Pour the rest of the marinade into the plastic bag with the tuna. Close the bag and massage the liquid around to coat the tuna steaks. Let stand 10 minutes. (You can also refrigerate overnight.)
  • In the meantime, in a small bowl combine the sesame seeds, garlic powder, salt, and pepper.
  • Remove the tuna steaks from the bag, sprinkle all sides of the tuna with the sesame seeds mix, pressing down to adhere.
  • Heat a cast iron skillet over medium-high heat until very hot. Add 2 tablespoons vegetable oil to the hot skillet and heat it up.
  • Place the tuna steaks in the hot pan, pressing them down with a metal spatula; cook for about 1 to 1-1/2 minutes for rare, or 2 minutes for medium-rare. I suggest cooking two tuna-steaks at a time.
  • Using tongs, sear the sides for about 20 to 30 seconds per side, while holding the fish with the tongs.
  • Transfer the tuna steaks to a cutting board and let rest for 3 minutes.
  • Using a sharp knife, slice the tuna steaks and then serve them with the reserved sauce.

Notes

  • Heat Matters: Ensure the pan is hot to quickly sear the tuna, keeping the inside tender and preventing overcooking.
  • Timing is Key: Cooking time varies with steak thickness. Aim for a medium-rare internal temperature of about 125°F, though USDA recommends 145°F.
  • Quality Counts: Choose good quality tuna with a fresh, ocean-like smell and moist, non-slimy flesh for the best results.
  • Sesame Seed Adherence: Press the sesame seeds into the tuna steaks to ensure they adhere during cooking.
  • Rest Before Slicing: Let the tuna rest for a few minutes after searing to allow juices to redistribute, ensuring a juicy, flavorful bite.
  • Cooking Oil: Use a high-smoke-point oil like grapeseed, vegetable, or avocado oil to prevent smoking and ensure a perfect sear.

Nutrition

Calories: 362 kcal | Carbohydrates: 10 g | Protein: 43 g | Fat: 17 g | Saturated Fat: 3 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 6 g | Cholesterol: 65 mg | Sodium: 969 mg | Potassium: 530 mg | Fiber: 1 g | Sugar: 5 g | Vitamin A: 3713 IU | Vitamin C: 1 mg | Calcium: 111 mg | Iron: 3 mg

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Main Course
Cuisine: American, Asian
Keyword: ahi tuna steak recipe, how to cook tuna steaks, seared tuna