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Tuna is truly an amazing food with a number of benefits that
contribute to a healthy lifestyle. Tuna is rich in Omega-3
polyunsaturated fatty acids and has been known to reduce the risk of
heart disease. It is also low in fat and cholesterol making it a great
alternative to beef. Not only is tuna a powerhouse of nutrition, it is
also one of the most delicious sources of lean protein that you will
ever sink your teeth into.
Tuna is also easy to cook. Its a hardy fish and holds together well
on the grill, in the oven, or on the stove top. The following recipe is
one of my favorites and is fairly easy to prepare.
I made this particular dish the other day and it was absolutely
wonderful. My wife, who normally does not eat big portions, cleaned off
her plate and wanted more, so that is a very good sign.
The thickness of the tuna steak you use really depends on how rare
you like your tuna. Because you are only searing the outside of your
tuna steak, it will not be in the pan for very long. So the thicker the
steak, the more rare the center will be.
I personally do not like my tuna too rare, so I usually make this
recipe with thinner cuts of tuna. This is just a preference, not a
requirement. Many people, including chefs say the only way to eat tuna
is rare. I guess you will have to be the judge.
Let us move on to the recipe shall we?
Seared Sesame Encrusted Ahi Tuna with a Cilantro, Garlic and Lime sauce..
I should mention one thing before we begin this recipe. I do not
follow exact measurements in recipes. I measure everything by eye, so
the following measurements are only to be used as a guide. So don't get
too mad at me!
This is optional, but I like to toast the sesame seeds in a dry pan
first before I put them on the tuna. The seeds become nutty and
aromatic when you toast them. This is highly recommended if you have
the time and is quite easy to do. Simply heat a dry pan over medium
heat, then add the seeds shaking the pan occasionally. You may have to
do this in batches, depending on how many seeds you are toasting. You
do not want to overcrowd the pan. Keep an eye on the seeds and make
sure they do not burn. Toast them until they darken a bit and start to
become fragrant. Remove and let them cool before adding them to the
tuna.
INGREDIENTS:
1/4 Cup Black Sesame Seeds
1/4 Cup White Sesame Seeds
1 Tablespoon of Sesame Oil
2 - 6 ounce Ahi (Also known as Yellow Fin) Tuna Steaks
Salt and Pepper to Taste
MARINADE/ DIPPING SAUCE
1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
1 Lime (Juice and Zest - If you want more lime flavor, add another)
1- 2 Cloves of Garlic Minced
2 Tablespoons of Honey
1 Tablespoon of Sesame Oil
2 Tablespoons of Freshly Chopped Cilantro Leaves
1) Prepare the marinade. Add all marinade ingredients to a small
bowl and mix well. Reserve half of this marinade in a separate
container to use as a dipping sauce.
2) Get a glass baking dish or other non-reactive container to
marinade the tuna in. You want the tuna steaks to fit snuggly in the
dish so that they are surrounded nicely with the marinade. Pour the
marinade into the dish and put the tuna steaks in and kind of swirl the
marinade around so that you coat the fish well. Cover with some plastic
wrap and refrigerate. Another option is to pour the marinade in a large
zip lock bag, add the tuna, and then squeeze out the air. Marinade for
30 minutes to an hour, turning the tuna about half way through.
3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.
4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.
5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.
6) While the pan is heating, arrange your sesame seeds on a flat
dish. Roll the tuna around in the seeds pressing down as you roll
ensuring the seeds are packed into the tuna nicely.
7) Add the tuna to the hot saute pan and shake it a bit to make sure
the tuna does not stick. Sear for 30 to 40 seconds on both sides.
8) Remove and serve with the reserved dipping sauce.
For side dishes with this recipe I usually keep things pretty bland
as I don't want anything to compete with the flavors in the tuna. So I
usually prepare a side of steamed green beans with a bit of butter,
salt and pepper or other vegetable along with some lightly seasoned
jasmine or basmati rice.
There you have it. I do hope you enjoy this Seared Sesame Encrusted
Ahi Tuna recipe. I am not a big wine drinker, but for those of you who
like a glass or two with dinner, I heard a nice Pinot Grigio goes quite
well with Tuna. Buon Appetito!
Ralph Serpe is a passionate home cook and founder of http://www.chefability.com. Chefability.com offers great recipes and cooking tips for aspiring chefs and home cooks. Visit us today for more healthy seafood recipes. |
