Sesame & Soy Seared Tuna
Two ways to prepare tuna in a Japanese style. Either allow it to marinate in a sauce and serve it thinly sliced in a Sashimi style or sear it in a pan.
1 loin of yellow fin tuna – sushi grade recommended
- 1 tbsp oil
- 1 tbsp lemon juice
- 2 tsp soy sauce
- 1 tsp finely chopped garlic
- ¼ tsp chilli flakes
- 1/8 th tsp Himalayan salt
- ¼ tsp black pepper
- 3 finger of pinched fresh coriander
- 1 tsp sesame seeds garnish towards the end
For a side salad or a garnish
Handful of rocket or salad leaves
4 Sugar snap peas, or mange tout (cut into julienne strips) or edamame beans
¼ red pepper cut into thin julienne strips
Three finger pinch fresh coriander
1 tbsp pickled ginger cut into strips
Drizzle in remaining marinade mix over the salad
Mix all the ingredients for the salad in bowl and set aside.
- Place all the marinade ingredients in a bowl. Mix well and season to taste.
- Now place the tuna into the marinade and coat the tuna generously. Allow the tuna to soak up as much of the spice blend as possible and leave to rest at ambient temperature for 20-30 minutes.
To serve as Sashimi
- Take the tuna out of the marinade and slice thinly. Serve with the salad.
To pan fry
- Heat a frying pan until it is smoking hot, place the tuna in the pan and sear on two sides for 1 minute, or longer depending on your preference.
- Sprinkle with a little sesame over the tuna on both sides towards the end of cooking on each side.
- The tuna should be cooked on the outside and be pink on the inside. When cooked, remove from the pan and allow it to rest for 1 minute before slicing like ham.
- Meanwhile add a drizzle of any remaining marinade over the salad and transfer to the serving plate. Put the tuna to the plate and serve at once.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.