Seared Tuna Steak with Sesame Crust Recipe
Tuna is a powerful, meaty fish revered in cuisines around the world for its bold flavor, firm texture, and versatility. There are several species of tuna, with yellowfin, bluefin, albacore, and skipjack being the most commonly consumed. Tuna can be enjoyed raw—as in sushi and sashimi—lightly seared, grilled, or canned for salads and sandwiches. Its steak-like quality makes it an excellent substitute for red meat in many dishes. On platforms like cookpad, tuna features in a wide range of food recipes, from gourmet meals to quick weeknight dinners. In Mediterranean, Japanese, and Pacific Island cuisines, tuna is a staple, often served rare or medium-rare to preserve its tenderness and taste. Beloved by Home Cook worldwide, tuna offers both nutritional value and rich culinary appeal. Whether you’re browsing for new food recipes or crafting your own, tuna delivers unmatched depth and satisfaction in every bite.
Nutritionally, tuna is a lean protein
packed with health benefits. It's rich in omega-3 fatty acids, B vitamins
(especially B12 and niacin), vitamin D, selenium, and iron. Tuna is also low in
fat and calories, making it a popular choice for fitness-conscious eaters. When
preparing fresh tuna, high heat and minimal cook time are key to maintaining
its best qualities. Below is a recipe for Seared Tuna Steak with Sesame
Crust, a restaurant-quality dish that’s surprisingly easy to make at home.
Seared Tuna Steak with Sesame Crust Recipe
Ingredients:
- 2 fresh tuna steaks (about 6 oz each, 1-inch thick)
- Salt and pepper, to taste
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 2 tablespoons white sesame seeds
- 2 tablespoons black sesame seeds (optional for contrast)
- 1 tablespoon lemon juice
- 1 teaspoon grated fresh ginger (optional)
- Chopped scallions or microgreens, for garnish
Instructions:
- Marinate the Tuna:
- Pat tuna steaks dry. In a shallow dish, mix soy sauce, sesame
oil, and lemon juice (plus ginger if using).
- Place tuna steaks in the marinade for 10–15 minutes, turning
once.
- Crust the Tuna:
- On a plate, mix white and black sesame seeds.
- Press each side of the tuna steaks into the seeds to coat
evenly.
- Sear the Tuna:
- Heat olive oil in a heavy skillet or cast-iron pan over
medium-high heat.
- Sear the tuna for about 1–2 minutes per side for rare, or 2–3
minutes for medium-rare. The center should remain pink.
- Serve:
- Let the tuna rest for a minute, then slice thinly across the
grain.
- Garnish with scallions or microgreens and serve with soy
sauce, wasabi, or a simple salad.
FAQs About Tuna
Q: How do I know if my tuna is
sushi-grade?
A: Sushi-grade tuna has been frozen at ultra-low temperatures to kill parasites
and is safe for raw consumption. Buy from a reputable fishmonger and check
labeling.
Q: Is it safe to eat tuna rare or raw?
A: Yes, if it's sushi-grade and handled properly. Always use fresh,
high-quality tuna when eating it raw or rare.
Q: Can I use canned tuna for this
recipe?
A: No. This recipe is specifically for fresh tuna steaks. Canned tuna is
already cooked and best used in salads or pasta dishes.
Q: Why is the center of the tuna still
pink after cooking?
A: Tuna is best served rare to medium-rare to maintain tenderness. Overcooking
makes it dry and tough.
Q: Can I grill the tuna instead of
searing it?
A: Absolutely. Tuna steaks are perfect for grilling. Use high heat and grill
for 1–2 minutes per side for optimal results.
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