Heart-Healthy Sesame Tuna Steak

(5.0)
By Judy Capodanno
Updated 3/24/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Mediterranean
Heart Healthy Sesame Tuna Steak
Photo Credit: Baldwin Publishing Staff Photographer

Here’s an Asian-inspired heart healthy sesame tuna steak recipe that is loaded with protein, making it a nutritious dinner choice for a healthy diet. Ready in under 30 minutes, a high protein tuna steak is quickly seared in a skillet and served over a bed of fresh greens. Serve it with our recipe for a homemade low-calorie dressing. This light, simple meal consisting of low calorie tuna and nutritious greens is an easy dinner plan.

Tuna is high in omega-3 fatty acids which makes this a heart healthy seafood recipe.

Total Time
30 minutes
Servings
4
Calories
294
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Why your healthy heart needs tuna steak protein recipes like this

When it comes to making high-protein meals for heart health, it’s hard to beat the freshness and flavor in this healthy tuna steak protein recipe. A fresh tuna steak is lightly seasoned and then coated with sesame seeds to lock in flavor and moisture as the tuna is quickly seared in a skillet. Tuna has low saturated fat content making this a low cholesterol recipe for heart heatlhy dinner. And, because there is no breading on the fish, this sesame crusted tuna is a gluten-free dinner recipe, too. Healthy Sesame Tuna is the easiest and best seafood recipe for all of your friends who follow a high protein diet.

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Ingredients

Recipe yields 4 servings

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Helpful How-To Video

How to Make Sesame Tuna Steak Over Greens

  1. Step 1

    Place sesame seeds on a large plate or in a shallow bowl. Season tuna with salt and pepper. Gently press both sides of each tuna steak into the sesame seeds.

  2. Step 2

    Heat a large skillet over medium-high heat and coat with nonstick cooking spray.

  3. Step 3

    Add 2 steaks, brush lightly with 1/2 tablespoon of the olive oil and cook for 2 to 3 minutes, or until the outer edge becomes opaque. Flip each steak and cook an additional 2 minutes, or until the outer edge is opaque. Repeat with remaining 2 steaks and 1/2 tablespoon of the olive oil. Remove tuna from pan and set aside to cool.

  4. Step 4

    In a small bowl, whisk together rice vinegar, remaining 2 tablespoons olive oil, soy sauce, ginger, wasabi paste and shallot.

  5. Step 5

    Divide arugula and spinach evenly among 4 shallow bowls. Thinly slice the tuna and top each bed of lettuce with 1 tuna steak. Drizzle each with dressing and garnish with sliced radish and cucumber.

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Nutrition Facts

Serving Size:
5 oz tuna, 2 cups salad

294
Calories
14
g
Fat
63
mg
Cholesterol
400
mg
Sodium
3
g
Carbs
2
g
Sat. Fat
0
g
Fiber
36
g
Protein
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