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Seared sesame tuna

Seared sesame tuna


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Seared sesame tuna

With crunchy green veg

With crunchy green veg

Serves 2

Cooks In10 minutes

DifficultyNot too tricky

Nutrition per serving
  • Calories 450 23%

  • Fat 27.4g 39%

  • Saturates 5.1g 26%

  • Sugars 4g 4%

  • Salt 1.1g 18%

  • Protein 43.9g 88%

  • Carbs 7.5g 3%

  • Fibre 3.3g -

Of an adult's reference intake

Ingredients

  • 1 heaped tablespoon miso paste
  • 2 x 150 g tuna steaks , (ideally 2cm thick), from sustainable sources
  • 4 tablespoons sesame seeds
  • 8 spring onions
  • 150 g sugar snap peas

Recipe From

5 Ingredients – Quick & Easy Food

By Jamie Oliver

Method

  1. Place a large non-stick frying pan on a medium-high heat.
  2. Rub the miso all over the tuna, then pat on the sesame seeds to cover.
  3. Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle.
  4. Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.
  5. Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char.
  6. Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.


Watch the video: Seared Tuna. Jamie Oliver (November 2022).