Sesame-seared tuna offers several health benefits. Tuna is a great source of high-quality protein and contains essential amino acids that are important for building and repairing muscle tissue. Additionally, tuna is rich in omega-3 fatty acids, which have been shown to help reduce inflammation, improve heart health, and support brain function.

The sesame seeds used to coat the tuna also offer nutritional benefits. Sesame seeds are an excellent source of healthy fats, fiber, and essential vitamins and minerals such as calcium, iron, and magnesium. They also contain antioxidants that help protect the body against oxidative stress and may reduce the risk of chronic diseases such as heart disease and cancer.

Overall, sesame-seared tuna can be a delicious and nutritious addition to a healthy diet. However, it’s important to note that tuna may contain mercury, so it’s best to eat it in moderation and choose smaller tuna species that are lower in mercury.

Sesame-Seared Tuna

Prep Time 10 minutes
Cook Time 1 minute
Total Time 11 minutes
Course Breakfast, Main Course
Cuisine American
Servings 4 people
Calories 422 kcal


  • To make Sesame-Seared Tuna, you will need the following equipment:
  • Nonstick skillet A nonstick skillet is important for searing the tuna without it sticking to the pan.
  • Tongs You'll need tongs to flip and handle the tuna as it cooks.
  • Cutting board Use a cutting board to prepare the tuna by trimming away any skin or dark spots and slicing it into even pieces.
  • Sharp knife Use a sharp knife to slice the tuna into even pieces.
  • Bowl A shallow bowl can be used to mix together the sesame seeds, salt, and black pepper before coating the tuna.
  • Plate A plate can be used to hold the coated tuna before it's cooked in the skillet.
  • Spatula You'll need a spatula to carefully transfer the seared tuna from the skillet to a serving dish.
  • Paper Towels Use paper towels to pat dry the tuna before seasoning it with salt and black pepper.
  • Overall, these are the basic equipment that you will need to make Sesame-Seared Tuna.


  • ¼  cup  soy sauce
  • 2 tbsp sesame oil
  • 1 tbsp mirin (Japanese sweet wine)
  • 1 tbsp honey
  • 1 tbsp rice wine vinegar
  • ½  cup sesame seeds
  • (6 ounce) tuna steaks
  • 1 tbsp  olive oil
  • wasabi paste


  • Step 1
    Mix together soy sauce, sesame oil, mirin, and honey in a little bowl. Empty half into a different little bowl, mix in rice wine vinegar, and put it to the side as a plunging sauce.
  • Step 2
    Spread sesame seeds out on a plate. Cover fish steaks with outstanding soy sauce combination, then press into sesame seeds to cover.
  • Step 3
    Heat olive oil in a cast iron skillet over high intensity until exceptionally hot. Place steaks in the container; singe for around 30 seconds on each side. Present with plunging sauce and wasabi glue.