Sesame Tuna with Soy Miso Dressing

May 13, 2023May 13, 20230 5
Sesame Tuna with Soy Miso Dressing, a delicious Asian-inspired seafood dish perfect for a healthy and light dinner
in Seafood

Prep

15 min

Cook

5 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3/4 cup sesame seeds , divided
1/2 teaspoon seasoning salt
1 teaspoon ground white pepper
1 teaspoon onion powder
1 tablespoon wasabi powder
1 teaspoon coarse kosher salt
1 cup all-purpose flour
2 eggs
3 fluid ounces milk
2 tuna steaks ( about 3/4 inch thick )
2 tablespoons vegetable oil
1 package miso soup mix
1 tablespoon soy sauce

Nutrision Information

Servings Per Recipe
2
Calories
485
Sugar
1g
Fat
34g
Sesame tuna with soy miso dressing is a delicious and healthy Asian-inspired seafood dish that is perfect for a light dinner. The dish is made with fresh tuna steaks that are coated with a flavorful mixture of sesame seeds, onion powder, and wasabi powder, then seared in a skillet until golden brown and toasted. The dish is then served with a flavorful and tangy miso and soy sauce dressing that complements the flavors of the tuna perfectly. This dish is easy to make and can be ready in less than 30 minutes, making it a great option for busy weeknights.

Instructions

1.In a small bowl, combine 1/2 cup of sesame seeds, seasoning salt, white pepper, onion powder, and wasabi powder.
2.In another small bowl, whisk together the miso soup mix and soy sauce with 1/2 cup of boiling water until the mixture has completely dissolved.
3.In a shallow dish, mix the flour and remaining 1/4 cup of sesame seeds.
4.In another shallow dish, whisk together the eggs and milk.
5.Heat the vegetable oil in a large skillet over medium-high heat.
6.Season the tuna steaks with kosher salt, then dredge them in the flour mixture, shake off any excess flour, and then dip them in the egg mixture.
7.Roll the tuna steaks in the sesame seed mixture, making sure to coat them well with the seeds.
8.Sear the tuna steaks in the skillet for 2 minutes per side, or until they are golden brown and the sesame seeds are toasted.
9.Let the tuna rest for a couple of minutes before slicing it into 1/2-inch thick pieces. Serve the sesame tuna with the soy miso dressing on the side.

PROS

This dish is rich in protein and healthy fats, making it a great option for those trying to maintain a balanced diet.

The sesame seeds provide a crunchy texture and a nutty flavor to the dish.

CONS

Tuna is a high-mercury fish, which means it should be eaten in moderation.

It’s important to make sure the tuna used in this recipe is sustainably sourced.

HEALTH & BENEFITS

Tuna is rich in omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.
Sesame seeds are also a good source of healthy fats, protein, and fiber.

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