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.
Keywords: sesame crusted tuna with mango salsa and avocado, sesame crusted tuna, sesame crusted tuna steak, sesame crusted tuna recipe, sesame crusted tuna steaks, sesame seed crusted tuna, sesame seared tuna, sesame tuna, sesame tuna steak recipe, sesame crusted tuna salad
Read it online: https://tinakitchen.com/recipe/sesame-crusted-tuna-steaks/
Chef Tina | Tina Kitchen
Chef Tinah
Food and Lifestyle Blogger

Hi, I'm Chef Tina, a full-time food blogger and travel enthusiast.

My passion for cooking was born in my grandmother’s kitchen, where I discovered that every dish has a story and every meal is a way to connect.

Now, I share delicious and easy recipes to inspire your kitchen adventures.

We hope you enjoy making this recipe.

Happy cooking!