Sesame Crusted Tuna Steaks
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
Ingredients
For The Tuna
- 4 ahi tuna steaks about 1.5-inch thick (thawed, if using frozen)
- 2 tablespoons vegetable oil
For The Marinade
- 3 tablespoons low sodium soy sauce
- 1 tablespoon sesame seed oil
- 1 tablespoon mirin
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- ¼ teaspoon salt
For The Sesame Seed Crust
- ¼ cup black and white sesame seeds
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon fresh ground black pepper
Instructions
- Prep the tuna. Pat dry the ahi tuna steaks with paper towels, then place them in a large plastic zip-top bag.
- Make the marinade. 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.
- Combine. Pour the remaining 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 them overnight.)
- Prepare the sesame crust. In the meantime, in a small bowl, combine the sesame seeds, garlic powder, salt, and pepper.
- Prep the tuna steaks for cooking. Remove the tuna steaks from the bag, sprinkle all sides of the tuna with the sesame seed mix, pressing down to adhere.
- Heat the oil. Heat a cast iron skillet over medium-high heat until very hot. Add 2 tablespoons of vegetable oil to the hot skillet and heat it up.
- Sear. Place the tuna steaks in the hot pan, pressing them down with a metal spatula; cook for about 1 to 1½ minutes per side for rare, or 2 minutes for medium. 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.
- Let them rest before slicing and serving. Transfer the tuna steaks to a cutting board and let them 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: 362kcal | Carbohydrates: 10g | Protein: 43g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Cholesterol: 65mg | Sodium: 969mg | Potassium: 530mg | Fiber: 1g | Sugar: 5g | Vitamin A: 3713IU | Vitamin C: 1mg | Calcium: 111mg | Iron: 3mg
