Perfectly Pan-Seared Sesame Tuna | Healthy Chef Recipes

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Ingredients (for 2 servings)

For the Tuna:

• 2 fresh tuna steaks (each 1-1.5 inches thick)

• 3 tbsp black sesame seeds

• 3 tbsp white sesame seeds

• Salt and freshly cracked black pepper

• 2 tbsp high-heat oil (e.g., grapeseed, canola, or peanut)

For the Vegetables:

• 1 bunch fresh asparagus spears, woody ends trimmed

• 10-12 cremini or wild mushrooms (e.g., shiitake or oyster), sliced

• 1 tbsp olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

For the Pan Sauce:

• 1/4 cup soy sauce

• 1/4 cup water or light stock

• 1 tbsp brown sugar

• 1 tsp cornstarch (optional, for a thicker sauce)

For the Garnish:

• 1 small bunch frisée lettuce, washed and torn

• 1 small bunch fresh microgreens or pea shoots

• Lemon wedges

Recipe (Step-by-Step Instructions)

1. Prepare the Tuna Crust:

• Pat the tuna steaks dry with paper towels.

• In a small, shallow bowl, combine the black and white sesame seeds. Season the seed mixture lightly with salt and pepper.

• Coat each tuna steak evenly and generously with the sesame seeds, pressing them into the fish so they adhere well on all sides.

2. Sear the Tuna:

• Heat a large cast-iron or heavy-bottomed pan over medium-high heat until it begins to smoke.

• Add the high-heat oil to the pan and swirl to coat.

• Carefully place the tuna steaks in the hot pan.

• Sear for 1-2 minutes per side for a perfect medium-rare (the exterior should be crispy and sesame-crusted while the center remains raw and pink). The cooking time will vary depending on steak thickness and desired temperature. Avoid overcooking.

• Remove the tuna from the pan and place it on a clean cutting board to rest for a few minutes before slicing. Do not wipe the pan clean.

3. Cook the Vegetables:

• Add the olive oil to the same pan over medium heat.

• Add the asparagus and sliced mushrooms. Sauté for 3-5 minutes, until the mushrooms are softened and the asparagus is tender-crisp.

• Stir in the minced garlic, salt, and pepper, and cook for another 30 seconds until fragrant. Remove from heat.

4. Make the Pan Sauce:

• In a small bowl, whisk together the soy sauce, water, and brown sugar (and cornstarch, if using).

• Add the sauce mixture to the warm vegetable pan and stir constantly for 1-2 minutes until slightly thickened. The sauce should coat the back of a spoon.

5. Assemble the Plate:

• Divide the asparagus and mushrooms evenly between two plates.

• Place the pan-seared tuna steak on a cutting board and slice it into 4-5 uniform pieces with a sharp knife.

• Arrange the sliced tuna over the asparagus and mushrooms.

• Drizzle the reduced pan sauce over the entire dish.

• Garnish with a bunch of frisée lettuce and microgreens. Serve with a lemon wedge and a glass of chilled white wine.