Sesame Crusted Tuna with Mango Salsa and Avocado

Sesame Crusted Tuna Salad
Prep Time 15 mins
Cook Time 8 mins
Total Time 23 mins
Cooking Method: , ,
Cuisine: , , ,
Courses: , ,
Difficulty: Intermediate
Servings: 4
Calories: 580
Description

This sesame crusted tuna salad is a delicious high‑protein dish that marries perfectly seared, sesame crusted tuna steaks with a bright honey‑lime mango salsa and creamy avocado.

Ingredients
  • 4 (6-ounce) sushi-grade tuna steaks (yellowfin or ahi)
  • 2 tablespoons of avocado oil (or other high smoke-point oil), divided
  • 2 tablespoons of white sesame seeds
  • 2 tablespoons of black sesame seeds
  • 1 tablespoon of sesame oil
  • 2 tablespoons of soy sauce or tamari
  • 1 large ripe mango (about 1½ cups diced)
  • 1 large ripe avocado (diced or sliced)
  • 1/4 cup of finely chopped red onion
  • 1 jalapeño or serrano pepper, seeded and minced (optional, for heat)
  • 1/4 cup of fresh cilantro, chopped
  • 2 tablespoons of lime juice (1 lime)
  • Lime wedges, for serving
  • Salt and freshly ground black pepper, to taste
Cooking Instructions
  1. 1
    Make the mango-avocado salsa
    • In a bowl, combine the diced mango, avocado, red onion, cilantro, lime juice, and minced jalapeño.
    • Season with a pinch of salt and a squeeze of lime juice to taste.
    • Gently toss to combine and set aside.
    • The fresh salsa will bring a burst of tang and sweetness to the tuna.
  2. 2
    Prepare the sesame crust
    • On a large plate, mix the white and black sesame seeds.
    • Season with a pinch of salt and pepper.
    • Spread the sesame seeds out on a plate.
    • This mixture will coat the tuna steaks.
  3. 3
    Season and marinate the tuna
    • Pat the tuna steaks very dry with paper towels.
    • In a small bowl, whisk together the soy sauce and sesame oil, then season lightly with salt and pepper.
    • This mixture helps the sesame seeds adhere and prevents sticking.
    • Place the steaks in a shallow dish and pour the marinade over them.
    • Turn to coat evenly.
    • Let rest at room temperature for 5–10 minutes, or cover and refrigerate for up to 30 minutes.
  4. 4
    Coat the tuna in sesame
    • Remove tuna from marinade, letting excess drip off.
    • Press one side of a tuna steak firmly into the sesame seed mixture, making sure it sticks.
    • Then press the other side into the seeds.
    • The tuna should be fully coated in a uniform layer of sesame.
    • Repeat with the other tuna steaks.
  5. 5
    Heat the pan
    • Heat a 10-inch cast-iron or heavy skillet over high heat until it’s scorching hot.
    • Add 2 tablespoons of avocado oil and swirl to coat the pan.
    • A high smoke-point oil, like refined avocado is recommended for searing.
  6. 6
    Sear the tuna
    • Carefully place the sesame-coated tuna in the hot pan.
    • Press down gently with a spatula to ensure even contact.
    • Sear each side for about 60 seconds (for rare) to 90 seconds (for medium), or until a golden sesame crust forms.
    • Use tongs to hold the tuna on its edges briefly to toast the sides.
    • The goal is a crisp crust with the center still pink.
    • If you prefer your tuna more well-done, add a few more seconds per side.
  7. 7
    Rest and slice
    • Transfer the seared tuna to a cutting board and let it rest for 2–3 minutes.
    • This allows the juices to redistribute.
    • Then, using a sharp knife, slice the tuna into ¼-inch slices against the grain (you should see a pink stripe in each piece).
  8. 8
    Assemble and serveSesame Seed Crusted Tuna Steaks
    • Arrange the sliced sesame tuna on top, and spoon the mango-avocado salsa over each steak.
    • Garnish with extra cilantro and lime wedges.

Nutrition Facts

Servings 4

Serving Size 1 bowl of sesame crusted tuna steak + mango and avocado salsa

Amount Per Serving
Calories 580kcal
% Daily Value *
Total Fat 24.5g38%
Saturated Fat 3.6g18%
Cholesterol 66mg22%
Sodium 90mg4%
Potassium 1300mg38%
Total Carbohydrate 22g8%
Dietary Fiber 8g32%
Sugars 12g
Protein 48g96%
Vitamin A 634 IU
Vitamin C 36 mg
Calcium 205 mg
Iron 4.3 mg
Vitamin D 278 IU
Vitamin K 28 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • Using high-quality, sashimi-grade tuna is key, it should smell clean and be a deep red color.
  • Pat the tuna dry before seasoning so the sesame seeds stick well.
  • If you want more flavor, you can briefly marinate the tuna in a mix of soy sauce, sesame oil, and ginger before crusting (use gluten-free tamari for a gluten-free option).
  • Make sure the skillet is very hot before adding tuna. The oil should shimmer or lightly smoke; this ensures a quick crust-forming sear.
  • Don’t walk away while searing, each second counts. Set a timer if needed: roughly 60 seconds per side for rare, 90 seconds for medium.
  • Tuna goes from perfect to dry quickly. It should be served warm-pink inside. Remember it will cook slightly during the brief rest.
  • Press seeds firmly on the top and bottom of the steak. Uncoated edges can be toasted by briefly holding the steak with tongs on its side.
Read it online: https://tinakitchen.com/recipe/sesame-crusted-tuna-steaks/

We hope you enjoy making this recipe.

Happy cooking!