Sesame-Crusted Tuna Recipe
If you’re looking for a healthy and flavorful dish, this Sesame-Crusted Tuna is the perfect choice. It’s simple yet packed with rich flavors, making it ideal for any occasion. The delicate tuna is coated in a crunchy sesame seed crust and paired with tender artichokes, all drizzled with a refreshing lemon vinaigrette. This recipe is a light, delicious, and nutritious option that will leave your taste buds craving more.
Servings: 4
Category: Main Courses
Ingredients
| Ingredient | Quantity |
|---|---|
| Tuna fillets | 150g |
| Black sesame seeds | 10g |
| White sesame seeds | 20g |
| Artichokes | 4 |
| Lemon juice | 1 lemon |
| Extra virgin olive oil | 35g |
| Salt | To taste |
| Freshly ground black pepper | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | ~30g |
| Carbohydrates | ~10g |
| Fats (Healthy fats) | ~14g |
| Fiber | ~5g |
| Sodium | ~250mg |
Preparation Instructions
-
Clean the Artichokes
Start by preparing the artichokes. Before handling them, rub your hands with lemon juice to avoid staining them with the dark substances inside the artichokes. Alternatively, you can use gloves. Prepare a bowl of cold water and squeeze the juice of one lemon into it. This acidic solution will prevent the artichokes from turning brown after cleaning. -
Prepare the Artichokes
Using a sharp knife, cut off the tough stem of the artichokes, leaving about two centimeters from the base. Carefully peel off the outer, tougher leaves and discard them, retaining only the tender heart of the artichoke. Use a vegetable peeler or a knife to remove any fibrous parts of the remaining stem. Cut each artichoke in half, then remove the fibrous, hairy choke in the center. As you clean each artichoke, place the pieces into the lemon-water solution to keep them fresh and prevent oxidation. -
Make the Citronette
In a small bowl, prepare the citronette by squeezing the juice of one lemon. Slowly drizzle in the olive oil while whisking to emulsify the mixture. Season with salt and freshly ground black pepper to taste. -
Prepare the Artichokes
Once the artichokes are cleaned, drain them and transfer them to a separate bowl. Toss them with half of the citronette, ensuring that the flavors are evenly distributed. Set aside the remaining citronette to dress the tuna later. -
Prepare the Sesame Crust
In a shallow plate, combine the white sesame seeds and black sesame seeds. Mix them well to create an even blend of seeds. This mixture will form the crispy crust for the tuna fillets. -
Prepare the Tuna
It is crucial to ensure the tuna is safe to eat raw. We recommend purchasing tuna that has been properly frozen and thawed, or you can freeze it yourself for at least 96 hours at -18°C (0°F) before using it. Once thawed, cut the tuna into fillets. Coat each piece of tuna with the sesame seed mixture, pressing gently to ensure the seeds adhere evenly on both sides. -
Cook the Tuna
Heat a non-stick skillet over medium-high heat until it is smoking hot. Carefully place the sesame-crusted tuna fillets in the pan. Sear the tuna for about 1 minute on each side. The tuna should be rare in the center but can be cooked longer if you prefer it more well-done. The searing should create a crisp outer layer, while the inside remains tender and raw. -
Assemble and Serve
Once the tuna is cooked to your liking, remove it from the skillet and let it rest for a few minutes. Slice the tuna into thin strips. Arrange the sesame-crusted tuna on a plate alongside the artichokes, then drizzle the remaining citronette over the top for added flavor.
Tips for Success
-
Choose High-Quality Tuna: For the best taste, use fresh tuna that has been properly handled and stored. If possible, opt for sushi-grade tuna.
-
Perfectly Cooked Tuna: If you prefer your tuna more cooked, you can sear it longer, but be mindful not to overcook it. The beauty of this dish lies in the contrast between the crispy sesame crust and the tender, raw center of the tuna.
-
Customizing the Artichokes: You can add herbs or spices to the artichoke mixture for an extra layer of flavor. A pinch of garlic powder, chili flakes, or fresh herbs can elevate the dish further.
Why You’ll Love This Recipe
This Sesame-Crusted Tuna is an exceptional dish that balances bold flavors and textures. The combination of the tender, juicy tuna, the crunchy sesame seeds, and the tangy, lemony artichokes creates an unforgettable dining experience. Whether you’re making it for a special dinner or a weekday meal, this recipe is sure to impress. It’s light, healthy, and full of vibrant flavors, making it a perfect choice for anyone looking to enjoy a nutritious, flavorful meal.
Perfect Pairings
-
White Wine: Pair this dish with a crisp, dry white wine such as a Sauvignon Blanc or Pinot Grigio to complement the lightness of the tuna and the citrusy flavors of the citronette.
-
Side Salad: A fresh green salad with arugula, baby spinach, and a light vinaigrette would be an excellent side dish to accompany this meal, enhancing the fresh, zesty flavors.
-
Grilled Vegetables: Grilled vegetables such as asparagus, zucchini, or bell peppers would also pair well with this dish, adding a smoky flavor to contrast the light tuna and artichokes.
Enjoy this delightful Sesame-Crusted Tuna with artichokes and citronette at your next meal, and discover how simple ingredients can create a sophisticated and flavorful dish.
