Sesame Seared Ahi Tuna Steaks with Korean dipping sauce Recipe
Easy, healthy, and SO fast to put on the table -- Asian-inspired Sesame Seared Ahi Tuna Steaks! Drizzle Korean Dipping Sauce all over for the ultimate, 15-minute meal.
Servings: 2
Calories: 784kcal
Equipment
- 1 Skillet (stainless steel, carbon steel, nonstick, or cast iron)
Ingredients
- 1 lb Ahi, Yellowfin, Bigeye, Saku, Bluefish Tuna Steaks (1/2 lb per person is a generous portion; use less for a smaller portion)
- salt and pepper
- sesame seeds
- 1 large avocado (or 2 small), sliced (1/2 large avocado per person)
- 1 1/2 cups cooked rice (about 3/4 cup per person)
Korean Dipping Sauce (Yangnyeom Jang):
- 3 Tbsp soy sauce
- 1 Tbsp rice vinegar (white distilled vinegar or apple vinegar also work well)
- 3 Tbsp water
- 1 Tbsp sugar (can be subbed with maple syrup)
- 1 Tbsp sesame oil
- 1 Tbsp sesame seeds (white or black or both)
- 1 Tbsp Gochukaru (Korean dried chili flakes)
- 1 garlic clove, minced
- 2 green onions, minced
Instructions
Korean Dipping Sauce (Yangnyeom Jang):
- Make Dipping Sauce. In a small bowl, combine all the ingredients for the dipping sauce (Yangnyeom Jang). Mix until sugar is dissolved. Set aside.
Sesame Seared Tuna Steaks:
- Prep Tuna Steaks. Generously salt and pepper both sides of the tuna steak. Add a thick layer of sesame seeds to each side, coating well so there's no red tuna visible on the top or bottom. Gently pat the sesame seeds so they stick.
- Heat skillet. Heat a cast iron skillet over medium high heat. When the pan slightly smokes, add 1-2 tsp of oil (neutral oil like grapeseed or avocado oil) and swirl around in the pan.
- Cook tuna steaks. Add the tuna steaks to the hot pan, being careful of oil splatter. Do not disturb! Cook until the bottom is golden and crusty, about 1-2 minutes. Flip and cook on the other side until golden and crusty, another 1-2 minutes. Be careful not to overcook! Depening on the thickness and size of the tuna steak, adjust the time -- adding more or less time, from as little as 45 seconds up to 2 full minutes per side Look for a red line in the middle that signifies it's rare in the middle.
- Slice. Transfer to a cutting board. Slice thinly, against the grain, for tuna that's not too chewy or sinewy.
- Assemble. Add rice to two bowls. Add sliced tuna. Add avocado slices. Drizzle Korean dipping sauce on top of the tuna. Serve with more dipping sauce on the side.
Video
Notes
- Additional Tips:
- Cook to your liking. If you don't like rare tuna, you can cook the tuna steaks until well done. But the flavor and the texture won't be quite the same. If cooking all the way through, make sure not to overcook and keep the middle moist. I recommend tuna that's well-seared on both sides with a line of red in the middle for best flavor and texture. But feel free to choose how much red/rare tuna in the middle suits your palate
- Preheat the pan. Make sure the pan is nice and hot. A well preheated pan will ensure a good sear on the sesame crust. Otherwise, the cold tuna will steam in the gentle heat and the sesame seeds will not stick.
- Use a good skillet. The key to well-seared protein. I recommend a well-greased cast iron skillet. But stainless steel, carbon steel, or even non-stick skillets all work well. Just make sure the pan is hot!
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Defrost frozen tuna. To defrost frozen tuna, transfer to a plate and store in the fridge overnight. Or, place vacuum-packed tuna in a large bowl and run with cold water until defrosted -- about 15 minutes. Drain and pat dry before adding the seasoning.
Nutrition
Calories: 784kcal | Carbohydrates: 54g | Protein: 63g | Fat: 36g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 17g | Cholesterol: 86mg | Sodium: 1674mg | Potassium: 1294mg | Fiber: 10g | Sugar: 8g | Vitamin A: 6404IU | Vitamin C: 13mg | Calcium: 112mg | Iron: 5mg