If you’ve never given tuna steak a try before, we suggest you try this! For the picky eaters who don’t LOVE fish, but like red meat, we assure you that you’ll like this. And don’t say… “oh I don’t eat tuna”. This is totally different.. it’s really like eating a juicy steak.
We decided to first give tuna steak a try after we came across the sashimi grade frozen tuna steaks in Shop Rite. They are individually packed and frozen… and not super expensive, like around $6 per tuna steak. And it’s good for you! In just 1 serving (4 oz) of tuna steak, there’s only 120 calories, 1 gram of fat, and GET THIS…. 26 GRAMS OF PROTEIN! So gym rats… go grab some.
Our favorite and easiest way to make this great tuna is to sear it with sesame seeds. You can serve it with a host of different vegetables on the side, but last night we chose asparagus and a salad. Timing is everything in cooking a good meal, so get the asparagus prepared and in the oven before you start the tuna, along with the salad.
To prepare the sesame tuna you will need:
-Two 4-6 oz either frozen sashimi (sushi) grade tuna steaks or fresh ahi tuna steaks
-1 cup white sesame seeds
-3/4 cup black sesame seeds (available in most grocery stores or spice shops)
-3 tablespoons olive oil
-1 tablespoon butter
-Approx. 1 teaspoon Salt and pepper
-Soy sauce, for dipping
Begin by rinsing and drying the tuna steaks.
Then on a piece of wax paper or plate, season each side of the steaks with salt and pepper. Then use 1 tablespoon or so olive oil to coat all sides of the steaks.
The next thing you will need to do is to toast the white sesame seeds in a pan on med-high heat. Once the seeds are browned up nicely after a couple of minutes. Be careful not to burn, as they go from golden brown to black very quickly!
Once done, remove from pan and set on a sheet of wax paper. Mix in the black sesame seeds with the toasted white sesame seeds.
Spread out the seeds and then dip the steaks in the seeds covering all sides of the fish.
Heat up the pan again on med-high heat using the remainder of the olive oil and the butter to coat the bottom. Delicately place the steaks in the pan cooking for 1 minute and 30 seconds to 2 minutes per side depending on thickness. After cooking both sides, use tongs to put the fish on its side to sear the edges, about 20-30 seconds per edge.
Remove the fish from the pan and place on plates to serve. We like to serve the fish with a small bowl of soy sauce for dipping. The inside of the fish should have a pink to red color depending on how rare you like it. If you like it more med-well, cook for an additional 30 seconds per side.
For the asparagus you will need:
-1 bunch of asparagus
-1 small shallot
-salt & pepper
Preheat oven to 375 degrees. Wash & dry the asparagus thoroughly. Break off the bottom stems of the asparagus and lay the spears on a baking sheet.
Then, finely chop the shallot and cover the asparagus evenly.
Drizzle the olive oil lightly over the asparagus and season with salt & pepper.
Bake in the oven on 375 for about 8-10 minutes then turn the oven to broil for another 4 minutes until toasted.
For the mixed greens with toasted pecans and grapes salad you will need:
-1 small bunch of romaine, raddicio & baby spinach
-8 green grapes
-1/4 cup of balsamic vinegar & extra virgin olive oil
In a medium sized bowl, mix together the romaine, raddicio & baby spinach. Toast the 6 pecans on a small baking dish in the toaster oven (they toast fast so keep an eye on it) for 3-4 minutes. Wash & dry the 6 grapes, then cut them long-ways in half. Mix the toasted pecans and grape halves into the salad. Dress the salad with extra virgin olive oil and balsamic vinegar and toss thoroughly.
Tempo per mangiare! (Time to eat!)