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[Recipes] Balsamic-Glazed, Sesame Crusted Seared Ahi Tuna

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Fish and sushi aficionados, welcome to heaven. Our quick-and-dirty recipe for Sesame Crusted Seared Ahi Tuna might be the perfect meal ever created. It’s quintessentially lean. And it only takes 10 minutes to whip up.

Between 45g of HQ protein, an explosion of healthy fats — courtesy of fresh avocado, sesame, and coconut oil — antioxidants (from selenium), and a dearth of bloated carbs, it’s a light, lean meal that’s exploding with naturally diverse flavor. I’d be lying if I said it was anything less than mouthwatering. It’s unequivocally mouthgasmic.

The toasted sesame seed crust packs a gorgeous, savory crunch, which perfectly complements the butter-y soft ahi tuna (aka yellowtail). Top that with a drizzle of sweet balsamic glaze and a few slices of creamy avocado and you’ve created a sophisticated, succulent, fully transformative food experience.

Mind you, again — every ounce is uber-nutritious (it’s loaded with vitamin K, iron, zinc, and potassium) heart-healthy, and directly infuses a shot of lean protein. Start searing. Try not to get addicted.


 

Sesame Crusted Seared Ahi Tuna — Ingredients:


  • 1 slice of yellowfin tuna — always do you best to use wild caught tuna. It’s more expensive, but you’ll avoid high concentrations of heavy metals, chemicals and other contaminants that are found in most farmed fish. Wild caught tuna tastes better and has more omega-3’s, too.
  • 1 tbsp. black sesame seeds
  • 1 tbsp. white sesame seeds
  • Salt + pepper
  • 1/2 avocado
  • A bed of Boston lettuce — use enough to cover the bottom of the plate. I personally like light and fluffy Boston lettuce, but arugula and spinach work, too.
  • A drizzle of balsamic glaze — I like Blaze.
  • Coconut oil — you can also sear it in olive oil.

 

Sesame Crusted Seared Ahi Tuna — Directions:


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Total Cook Time: 10 minutes | Servings: 1


  • (1) In a small bowl or Tupperware, combine the black + white sesame seeds with a healthy dose of cracked pepper and sea salt (a few shakes should do). Mix everything vigorously until it’s evenly distributed.
  • (2) Firmly press the tuna into the sesame seed mixture. Carefully flip it over to coat the opposite side, and then fill in any gaps with a spoon — the seeds will easily stick to the tuna. It should look like this after the first side is crusted:

Sesameseeds_Fotor

  • (3) Throw 1 tbsp of coconut oil into a skillet and place it on high heat. Coconut oil is more stable at high temperatures than other oils and gives off a complementary flavor. Olive oil works, too.
  • (4) Once the skillet is hot, cook the tuna for about 1 minute per side. Continue to flip it until all sides are golden brown. 1 minute will sear the outside, but keep the inside rare and tender (similar to sushi). Feel free to cook it longer if you like it less rare.
  • (5) Slice the seared tuna into 1/2 inch cuts.
  • (6) Slice the avocado.
  • (7) Take a large plate and cover it with a bed of lettuce. Arrange the tuna and avocado on top so that it looks delicious. Drizzle the entire dish with balsamic glaze. Instagram it. Enjoy profusely. Thank me later.

 

Sesame Crusted Seared Ahi Tuna — Nutrition:


*Makes 1 large serving with a 6 oz. slice of tuna. Serving size will vary depending on the cut of tuna.1

  • Calories — 460
  • Total Fat — 27g
  • Carbs — 15.5g
  • Fiber — 8.5g
  • Protein — 45g
  • Vitamin A — 39%
  • Vitamin C — 19%
  • Vitamin E — 10%
  • Vitamin K — 96%
  • Potassium — 41%
  • Selenium — 88%
  • Iron — 20%
  • Zinc — 16%



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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References, Notes, Links

  1. NutritionData.com []