Seared Tuna with Sesame and Ginger Salad Recipe

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serves:

6

Skill:

easy

Total Time:

00:30

Prep:

00:20

Cooking:

00:10

Nutrition per portion

RDA
Calories 216 kCal 11%
Fat 13g 19%
  -  Saturates 2g 10%
  -  of which Sugars 2g 2%

This flavoursome fish recipe that’s read in just 30 minutes, so try this great low calorie recipe that’s easy to throw together.

Tuna is a great source of healthy protein and is packed with omega-3 fatty acids that are great for helping to prevent heart disease.

Served with a crunchy salad that’s full of different flavours thanks to the oil, vinegar and ginger mixed together with the honey. With edamame beans, spring onions and carrots you’re also getting a hit of veg in this lovely dish.

What’s more, this healthy recipe serves six people, so it’s a great one to try if you’re feeding a crowd and want to cook up something super healthy.

HOW TO MAKE SEARED TUNA WITH SESAME AND GINGER SALAD

Ingredients

  • 4tbsp sesame oil
  • 2tbsp rice vinegar
  • 1tbsp honey
  • 1tsp ginger
  • 80g shelled edamame beans
  • 4 spring onion, shredded
  • 2 carrots, julienne
  • 100g radish, thinly sliced
  • 400g fresh tuna fillet (tail end)
  • 1½ tbsp black peppercorns,crushed
  • 1tbsp sesame seeds

Method

  • Mix 3 tbsp of the sesame oil, the rice vinegar, honey and ginger together. Place the edamame beans, spring onions, carrot and radish in a bowl then pour over the dressing and toss to coat.

  • Place the tuna on a plate and brush with the remaining sesame oil. Roll through the peppercorns and sesame seeds taking care not to coat the ends.

  • Heat a large frying pan over a high heat and sear the length of the tuna for 2 minutes on each side until there is a 3mm ring around the edge.

  • Remove from the pan, cool slightly, then thinly slice the tuna. Serve with the sesame & ginger salad.

Top Tip

Go for a complete sesame crusted tuna and mix sesame seeds with black sesame seeds available from health food shops.

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