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–+ servings
Easy Seared Tuna

Deliciously Easy Seared Tuna with Sesame Crunch

This Easy Seared Tuna recipe features a sesame seed crust, creating a quick, nutritious, and indulgent dish perfect for any occasion.
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Prep Time 10 minutes
Cook Time 3 minutes
Resting Time 1 minute
Total Time 14 minutes
Servings: 2 filets
Course: Dinner
Cuisine: Japanese
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tuna
  • 2 filets Ahi Tuna Sushi-grade for best flavor
  • 3 tablespoons Soy Sauce Or GF Liquid Aminos
For the Sesame Seed Crust
  • 3 tablespoons Sesame Seeds Essential for texture
  • 1 teaspoon Granulated Garlic Or Onion Powder
  • 1 teaspoon Dried Herbs Thyme or Italian Seasoning, optional
  • to taste Salt & Pepper Adjust to taste
  • 1 teaspoon Sugar Optional for caramelization
For Cooking
  • 2 tablespoons High Heat Oil Peanut or Avocado

Equipment

  • Skillet
  • mixing bowl
  • Sharp Knife

Method
 

Step-by-Step Instructions
  1. Thaw the Tuna: If frozen, thaw in cold water for 30 minutes or overnight in the refrigerator. Pat dry.
  2. Prepare Marinade: Drizzle soy sauce over the tuna, marinate for 5–10 minutes, then pat dry.
  3. Make Sesame Crust: Combine sesame seeds, garlic, herbs, salt, pepper, and sugar in a shallow dish.
  4. Coat Tuna: Press tuna into the sesame mixture, coating all sides evenly.
  5. Heat Skillet: Preheat a non-stick skillet over medium-high heat for 2 minutes, then add oil.
  6. Sear Tuna: Place the coated tuna in the skillet, sear for 45–90 seconds on each side.
  7. Slice and Serve: Rest for 1 minute, then slice and serve, hot or cold.

Nutrition

Serving: 4ouncesCalories: 200kcalCarbohydrates: 4gProtein: 35gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 80mgSodium: 560mgPotassium: 500mgSugar: 1gCalcium: 40mgIron: 1mg

Notes

Ensure the skillet is hot for the best sear. Adjust seasoning as needed to taste.

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