Sesame-Crusted Seared Tuna
12 minEasy (15 min), Healthy
Seared hard on the outside, rosy in the middle. Use sashimi-grade if you like it rare.
Method
- 1
Press sesame seeds onto all sides of the tuna.
- 2
Get a pan smoking hot with the oil.
- 3
Sear 60–90 seconds per side for rare (longer if you prefer it cooked through).
- 4
Rest 1 minute, slice and serve over leaves with dressing.1 min
One step per screen, read aloud, timers built in.
Per portion
Fibre: 1 gSugar: 1 gSodium: 956 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: sesame seeds (1 tbsp): no confident USDA SR Legacy match found — EXCLUDED, not estimated
Calculation sources
- tuna steak, 2.5 cm thick: 160.0 g -> USDA SR Legacy fdc 175159 (Fish, tuna, fresh, yellowfin, raw); raw weight basis (sashimi-grade / seared rare / grilled portion weighed raw)
- oil: 4.5 g -> USDA SR Legacy fdc 172336 (Oil, canola); USDA portion 1 tsp = 4.5 g
- soy & lime dressing: 16.0 g -> USDA SR Legacy fdc 174277 (Soy sauce, shoyu) used as proxy for 'soy & lime dressing' base (lime juice fraction not separately quantified); 1 tbsp = 16 g
- salad leaves: 60.0 g -> USDA SR Legacy fdc 169247 (Lettuce, cos or romaine, raw) - ANALOGUE for generic 'salad leaves'