Heart Healthy Sesame Tuna Steak Over Greens Recipe

               
This Asian-inspired sesame tuna recipe is a low-carb, high-protein dish that is a great choice for a healthy diet. Flavorful, wasabi-spiked fish and leafy greens make an enticingly wholesome option for a weeknight meal.
Bread icon
Ingredients
Recipe yields 4 servings
3 Tbsp sesame seeds
4 raw yellowfin tuna steaks (5 oz each)
1/2 tsp salt
Black pepper to taste
3 Tbsp olive oil
1/4 cup rice vinegar
2 Tbsp reduced-sodium soy sauce (gluten free if needed)
1 Tbsp minced fresh ginger
1 tsp wasabi paste
1/2 shallot, minced
4 cups fresh baby arugula
4 cups fresh baby spinach
Sliced radish, for garnish
Sliced cucumber, for garnish
Play icon
Helpful how to videos
Play icon
Directions
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.

Step 2

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

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.

Step 4

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

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.

Time: 30 minutes
Servings: 4
Calories: 294
Make this for: Gluten Free
Play icon
Nutrition facts
Serving Size: 5 oz tuna, 2 cups salad
Per serving:
calories:294
total fat:14g
sat fat:2g
cholesterol:63mg
sodium:400mg
total carb:3g
fibers:0g
proteins:36g

You might also like

About This Healthy Recipe

When it comes to low-carb, high-protein meals, it’s hard to beat the freshness and flavor of this Sesame Tuna Steak Over Greens. Fresh tuna is simply seasoned with salt and pepper and then coated with sesame seeds. This locks in flavor and moisture as the tuna is quickly seared on the stovetop. Since there is no breading on the fish, this is a tasty gluten-free fish recipe to try. And since tuna is low in saturated fat and high in omega-3 fatty acids which are good for the heart, this is also a low-calorie and heart-healthy seafood recipe. Once cooked, the tuna is served over a bed of healthy greens and is coated with an Asian-inspired dressing made from rice vinegar, olive oil, soy sauce, ginger, wasabi paste and shallots. This light and flavorful meal takes only minutes to prepare and is an easy weeknight meal. It’s also impressive enough to serve for a special occasion or if you’re having company.

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Sesame Tuna Steak Over Greens

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy Sesame Tuna Steak Over Greens Recipe

Ingredients
Recipe yields 4 servings
3 Tbsp sesame seeds
4 raw yellowfin tuna steaks (5 oz each)
1/2 tsp salt
Black pepper to taste
3 Tbsp olive oil
1/4 cup rice vinegar
2 Tbsp reduced-sodium soy sauce (gluten free if needed)
1 Tbsp minced fresh ginger
1 tsp wasabi paste
1/2 shallot, minced
4 cups fresh baby arugula
4 cups fresh baby spinach
Sliced radish, for garnish
Sliced cucumber, for garnish
Directions
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.

Step 2

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

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.

Step 4

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

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.

Share to Email