Sesame-Crusted Tuna: Pan-Seared Perfection

Pan-seared tuna steaks crusted with sesame seeds are a restaurant-worthy dish that is surprisingly easy to make at home. This simple yet impressive dish is perfect for a quick, healthy, and delicious meal. With just a few key ingredients and a hot pan, you can create a crispy, nutty crust on the outside while maintaining a rare, buttery texture on the inside. The key to success is in the quality of the fish and getting that perfect sear.

How to make a sesame spice crust

To make a sesame spice crust, you will need sesame seeds, granulated garlic or onion powder, dried herbs (thyme or Italian seasoning), salt, pepper, and sugar.

The sugar is important as it helps to get the crust golden in a shorter amount of time, which is key to preventing the overcooking of the fish. You can also add soy sauce or GF liquid aminos to help the crust stick to the tuna.

To make the crust, simply mix the ingredients together in a small bowl. You can adjust the quantities to your taste, but a good starting point is 3 tablespoons of sesame seeds, 1 teaspoon of garlic powder, 1 teaspoon of dried thyme, 1 teaspoon of salt, 1 teaspoon of pepper, and 1 teaspoon of sugar.

Once you have made the crust, you are ready to coat the tuna steaks and get searing!

The best oils for pan-searing tuna

When pan-searing tuna, it is important to use an oil with a high smoke point. This is because the key to getting a good sear on tuna is to cook it at a high temperature for a short amount of time. If the oil has a low smoke point, it will burn at the high temperatures needed to sear tuna. Examples of oils with high smoke points include canola oil, avocado oil, peanut oil, and wok oil.

One recipe for pan-seared tuna recommends using olive oil, but this may not be the best choice as olive oil has a relatively low smoke point compared to other oils. Another recipe uses butter alongside olive oil, which adds flavour but may also cause the oil to burn more easily.

How to get sesame seeds to stick to tuna

To get sesame seeds to stick to tuna, you can use a variety of different ingredients. Some recipes suggest brushing the tuna steaks with a little soy sauce, while others recommend coating the tuna in a mixture of sesame oil, mirin (Japanese sweet wine), and rice wine vinegar. You can also use whisked egg whites to help the sesame seeds stick to the fish.

Once you have chosen your adhesive, spread out your desired amount of sesame seeds on a plate and press the tuna into the seeds, coating all sides. You can use a combination of black and white sesame seeds, or just use one type.

How to prevent sesame seeds from burning

To prevent sesame seeds from burning, it is important to keep a few things in mind. Firstly, the pan should be very hot before adding the tuna steaks coated in sesame seeds. This helps to achieve a golden crust on the tuna in a short amount of time, reducing the risk of burning the sesame seeds. A cast-iron skillet is recommended for this purpose.

Secondly, the choice of cooking oil is crucial. High-heat oils such as avocado oil, peanut oil, canola oil, or avocado oil are ideal as they can withstand high temperatures without smoking or burning. Ensure the oil coats the pan evenly.

Additionally, the sesame seed crust mixture can be adjusted to include a small amount of sugar. Sugar helps the crust achieve a golden colour more quickly, reducing the cooking time and the likelihood of burning the sesame seeds.

It is also important to keep a close eye on the tuna while it is searing. The goal is to achieve a golden crust on all sides without overcooking the fish. Using a splatter guard or lid can help contain any popping or splattering during the cooking process.

Lastly, the thickness of the tuna steaks and the desired doneness will impact the cooking time. For thicker pieces of tuna, the searing time may need to be adjusted slightly, but be mindful that the sesame seeds can burn if cooked for too long.

What to serve with pan-seared tuna

Pan-seared tuna steaks are best served medium-rare, with a crispy exterior and a supple, tender layer on the inside. The dish is usually served with rice and vegetables, or over a bed of greens with an Asian-style dressing.

• Asian Cucumber Salad
• Seasoned Japanese Rice with Furikake
• Easy Crunchy Asian Slaw
• Farmers Market Fried Rice
• Kyoto Style Sweet Potatoes with Miso, Ginger and Scallions
• Mashed Sweet Potatoes with Ginger
• Roasted Butternut with Black Garlic and Miso
• Spinach Salad with Miso Mushroom Dressing
• Steamed rice and veggies
• Stir-fried vegetables
• Quinoa
• A side salad
• Green beans or broccoli with a drizzle of homemade spicy mayo or other sauce
• Avocado toast
• Asian-style salad dressing

Frequently asked questions