I personally don’t think that anything beats a fresh, perfectly pink slice of tuna, something about it just oozes health and deliciousness. It’s probably fair to say Japanese is one of my favourite cuisines and when you pick right, also one of the most nutritious, rich in lean protein and healthy fats. I wanted to create a tuna dish that was fresh, vibrant but also had a kick to it. One that stands out as something quite special on the plate but is quick to make, no matter your standard of cooking or experience!

I know this is going to sound superrr corny, but i’m going with it anyway! The feeling you get when you plate up a dish that you know the dinner table/boyfriend/ sister/ friend etc or even yourself are about to really love is like no other feeling – for me anyway. We tend to give so much nowadays in the way of presents, money and even social media, that it’s easy to forget the most meaningful things can be created from just giving people our time. It’s precious and that’s why it’s one of the most valued assets, and why I love cooking because it shows you care!

Anyway, enough philosophising! This tuna dish is really special and i’m very much in love with it! The chili and sesame crust has a great kick and gives the tuna texture and crunch. I like spice but I’m definitely not a fan of a really hot dish that takes away the taste of what you’re actually eating! That’s why the mango salsa is the perfect combo for the chili, although it’s far from a mouth burning level anyway, just as you’re starting to really feel it, the fresh mango salsa cools everything down and is just so fruity and delicious even on its own!

The dressing for the salad is as simple as it gets and it’s really all you need. There are lots of incredible flavours going on already that having an overpowering dressing would just distract from the main show! This is a plate packed full of protein, it’s low in calories and great value calories at that (which is the most important thing) and above all it’s damn good! Hope you enjoy, remember to tag me in your dishes! @LeanLivingGirl

Chili and sesame crusted tuna

 

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Prep time

20 mins

Cook time

10 mins

Total time

30 mins

 

Author: Lean Living Girl

Recipe type: Main Course

Serves: 2 servings

Ingredients

Tuna

• 250g Tuna loin
• 1 chopped garlic clove
• 3 tbs coconut oil
• 1 tsp honey
• 1 tbs soy sauce
• 1 tbs black sesame seeds
• 1 tbs white sesame seeds
• 1 tbs chili flakes (this is quite spicy so do ½ tbs if you prefer)

Mango salsa

• ½ large mango
• 1 lime
• ½ red pepper
• Handful of fresh coriander
• ½ red onion
• Pinch of cracked pepper and sea salt

Salad and dressing

• Handful of mixed leaves
• 2 spring onions
• 80g of natural yoghurt
• ½ tbs soy sauce
• ½ tbs olive oil
• Pinch of cracked pepper

Instructions

Prepare the salsa

1. Peel the mango and chop up into small chunks along with the pepper, onion and coriander - add to a bowl.
2. Squeeze in the lime and mix well with the pepper and salt, set aside in the fridge.

Cook the Tuna

1. In a frying pan on a high heat, add 2 tbs of coconut oil and the chopped garlic clove.
2. Whilst the garlic is cooking, combine 1 tbs of melted coconut oil with 1 tbs of soy sauce and the honey in a bowl, this is for dipping the tuna steak in.
3. On a plate, mix the sesame seeds and chilli flakes and shake so that it is levelled off.
4. The garlic should have started to turn brown, remove with a spoon from the pan leaving the coconut oil.
5. Cover the tuna steak in the soy sauce mixture and then lay down on the plate, rolling and turning the steak so that every side is covered in the sesame mixture.
6. Place the steak on the hot frying pan and sear each side and end for 40 seconds each.
7. Turn down to a medium heat and cook for a further 1 minute on the top and bottom of the steak.
8. Remove and let the steak sit, covered for 2 minutes.

Prepare the salad

1. Add a handful of mixed leaves to both plates.
2. Chop the spring onion and sprinkle over the leaves.
3. In a bowl combine all the ingredients for the dressing and drizzle it over the salad.

Place (repeat for 2 plates)

1. Finely slice the tuna to give equal size pieces.
2. Evenly place the mango salsa on the plate and top with the tuna slices.
3. Dollop a small drop of the salad dressing on each tuna slice and serve.

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