Sesamecrusted Tuna Steak on Peppery Arugula

Recipe Introduction

Ever tried Sesame Crusted Tuna Steak on a bed of peppery arugula? I ate this first at a tiny coastal spot.

It hit me hard. Toasty sesame, bright citrus, and silky rare tuna. Honestly, it felt like a cheat code.

Quick Hook

I love quick dinners that feel fancy. This Seared Ahi Tuna with Sesame Soy Citrus Dressing does that. The nutty crust and citrusy vinaigrette are the star.

Brief Overview

This dish blends Japanese and Mediterranean flavors. It’s a modern fusion born from simple pantry swaps. The techniques are basic.

Timing matters though. Prep time is about 15 minutes. Cook time is 4 to 6 minutes. Total time 25 to 35 minutes.

Yields two mains or four appetizers. Great as an Arugula Tuna Salad or a Tuna Steak With Lemon Slices.

Main Benefits

Top health win is lean protein. A 3-ounce serving has about 20 grams of protein. Tuna also gives omega-3 fats.

Perfect for date nights and weeknight wins. It makes a memorable Seared Tuna Salad With Arugula. What sets it apart is texture contrast.

Crunchy sesame meets tender rare interior. The Toasted Sesame Crusted Tuna Steak look alone feels restaurant level.

Personal Notes and Challenges

I once overcooked tuna badly. Lesson learned fast. Use a smoking hot pan and quick sears. Aim for very rare inside.

Use an instant read thermometer if unsure. Target internal temp is 115 120° F for rare. Sear about 30 45 seconds per side for very rare.

What to Expect Next

You’ll find a short ingredient list next. It includes sushi grade tuna and fresh arugula. The dressing is simple soy, lemon, and sesame.

I’ll show small tips for pressing seeds and resting the fish. Ready for the ingredients and step-by-step? Let’s move to the list and get searing.

Ingredients & Equipment quick look

Fun fact: tuna is one of the top five eaten fishes. I love that. Oh my gosh, this dish feels fancy. It’s also fast.

I call it Sesame Crusted Tuna Steak on a bed of greens. It makes a killer Arugula Tuna Salad . It also shines as Seared Tuna Salad With Arugula .

Main Ingredients

For the Tuna

• 2 sushi-grade ahi tuna steaks, 6 8 oz (170 225 g) each .
• Kosher salt, 1/4 1/2 teaspoon .
• Freshly ground black pepper, 1/4 teaspoon .
  Quality tip: buy firm, bright red tuna. Smell should be ocean fresh, not fishy.

Sesame Crust

• 1/3 cup mixed sesame seeds (≈50 g) .
• 1 teaspoon toasted sesame oil (optional).
  Quality tip: toast seeds briefly for nuttier flavor.

Searing

• 1 2 tablespoons neutral high-smoke oil (15 30 ml) .

Arugula Salad

• 4 cups packed baby arugula (≈120 g) .
• 1 small shallot, thinly sliced.
• 1 small ripe avocado, sliced.
  This makes a great Ahi Tuna Steak on Peppery Arugula .

Soy-Citrus Dressing

• 2 tablespoons low-sodium soy sauce (30 ml) .
• 1 tablespoon rice vinegar (15 ml) .
• 1 tablespoon fresh lemon juice (15 ml) .
• 1 tablespoon toasted sesame oil (15 ml) .
• 1 teaspoon honey (5 ml) .
• 2 tablespoons extra-virgin olive oil (30 ml) .
  This turns the dish into Seared Ahi Tuna with Sesame Soy Citrus Dressing .

Garnish

• Thinly sliced scallions, 1 tablespoon .
• Extra toasted sesame seeds, 1 teaspoon .
• Lemon or lime wedges.

Seasoning Notes

Essential combo: soy, citrus, sesame. Add garlic or red pepper flakes sparingly.
Try honey or maple for balance.

For spicy: add Sriracha or gochujang. If soy is out, use tamari or coconut aminos.
Want lighter oil? Use 1 tablespoon olive oil.

Equipment Needed

Essential tools only:

• Heavy skillet (cast-iron or stainless steel).
• Shallow dish for seeds.
• Tongs or fish spatula.
• Sharp knife and cutting board.
• Small bowl and whisk.
• Instant-read thermometer (optional but helpful).

Household alternatives:

• Use a nonstick pan if needed.
• A jam jar with lid works for whisking.
• Use spatula if no tongs.

I once burnt a crust. Lesson learned: hot pan, quick sear. Don’t overcook. Aim for 115 120° F / 46 49° C for rare.

Or 125° F / 52° C for medium-rare. This is a top Sushi grade Tuna Seared Rare Recipe . It also makes a lovely Arugula Salad with Soy Citrus Vinaigrette .

Cooking Method

Fun fact: tuna cooks faster than you think. I once overcooked steaks at a dinner party. Big regret. Since then I sear quickly and keep it rare.

I make this Sesame Crusted Tuna Steak on a bed of peppery arugula. It becomes an easy showstopper. Think Seared Ahi Tuna with Sesame Soy Citrus Dressing vibes.

It pairs perfectly with an Arugula Tuna Salad or a Tuna Steak With Lemon Slices.

Prep Steps

Get your mise en place ready. Pat the two sushi grade tuna steaks completely dry. Measure seeds, oil, and dressing ingredients.

Thinly slice shallot and avocado if using. Chill the tuna briefly to help seeds stick. Safety note: keep raw fish cold until searing.

Always sanitize surfaces after handling fish.

Time saving tip: toast sesame seeds in one pan. Use the same hot pan to sear. Clean fewer dishes. Lay out everything near the stove.

step-by-step Process

1. Press tuna into mixed sesame seeds. Coat sides firmly. Optionally chill 10– 15 minutes .
2. Whisk dressing ingredients in a bowl. Toss arugula lightly. Make an Arugula Salad with Soy Citrus Vinaigrette.
3. Heat skillet very hot. Add 1 2 tablespoons neutral oil.
4. Sear tuna 30 45 seconds per side for very rare. For medium rare sear 1 1. 5 minutes per side . Visual cue: crust golden and set. Interior should be translucent pink. Aim for 115 120° F / 46– 49° C for rare.
5. Rest tuna 1– 2 minutes . Slice thin across the grain. Arrange over dressed greens.
6. Garnish with scallions and lemon wedges. Serve immediately.

Pro Tips

Toast seeds first for extra nuttiness. Press seeds firmly, not aggressively. Use a smoking hot pan to lock the crust. Shortcut: make dressing ahead and chill. It keeps well for 2 3 days .

Common mistakes: overcooking tuna. Not drying the fish. Using low-quality tuna. Avoid those and you win.

make-ahead option: toss arugula with dressing up to 30 minutes prior. Keep avocado aside until serving.

This method makes a toasted sesame crusted tuna steak that feels fancy. Honestly, it always impresses my friends. Try it with a side of cold soba or simple rice.

You’ll love the contrast of warm crust and rare center.

Recipe Notes

When I first made the Sesame Crusted Tuna Steak on peppery arugula, I nearly burned the seeds. True story. It still tasted amazing.

The contrast of the toasted crust and rare center won me over. Fun stat: a serving has about 40 grams of protein.

That’s a solid dinner win.

Serving Suggestions

For plating, slice the tuna thin. Fan the slices over an Arugula Tuna Salad . Add a few Tuna Steak With Lemon Slices for brightness. Really, the look makes people go “wow.”

Pair it with steamed jasmine rice. Cold soba is great too. For drinks, try a crisp Sauvignon Blanc or a chilled Japanese lager. If you want nonalcoholic, cold green tea fits perfectly.

Storage Tips

Cool leftovers quickly. Store in an airtight container. Refrigerate up to 2 days . Tuna is best the day you cook it.

Freezing is not ideal. The crust gets soggy. You can freeze raw sushi grade tuna, but not the dressed salad.

To reheat, don’t microwave. Warm gently in a hot pan for 10 20 seconds per side. Or enjoy at room temperature. That keeps the rare center.

Variations

Want a swap? Try a spicy version with gochujang. Or make a miso glaze finish. For a lighter option, skip the avocado. If you need gluten-free, use tamari instead of soy.

Seasonal twist: add pomegranate in winter. In summer, serve with citrus segments. I once used grapefruit. It was bright and insane.

Nutrition Basics

This is a lean meal. Expect roughly 480 calories , ~40 g protein , and moderate fats from sesame and avocado.

Tuna brings omega-3s and vitamin D. Arugula adds vitamin K and peppery bite. It’s satisfying. It’s healthy.

I love how this recipe crosses lines. It’s equally a Seared Tuna Salad With Arugula or a plated Seared Ahi Tuna with Sesame Soy Citrus Dressing moment.

It’s also a Toasted Sesame Crusted Tuna Steak vibe. If you like sushi textures, try the Sushi grade Tuna Seared Rare Recipe route.

Conclusion Go make it tonight. Trust me, you’ll feel fancy without the fuss. Slice it thin. Squeeze lemon. Eat it with friends. You’ve got this.

Frequently Asked Questions

How do I get a perfect crust on my Sesame Crusted Tuna Steak on arugula without overcooking the center?

Hot pan, dry fish, and a quick sear are your friends: pat the tuna very dry, press the sesame seeds firmly so they adhere, heat a heavy skillet until smoking and sear each side only 30 90 seconds depending on thickness.

Use a neutral, high-smoke oil and resist flipping repeatedly you want a toasted crust and a rare, cool center. If you're nervous, use an instant-read thermometer (rare ~115 120°F, medium-rare ~125°F) and rest the fish 1 2 minutes before slicing.

Is it safe to eat tuna steak rare, and what does "sushi grade" actually mean?

“Sushi-grade” is an industry term meaning the fish has been handled and kept cold (often frozen to certain temperatures) so it’s intended for raw or nearly raw consumption; buy from a reputable fishmonger and keep it very cold until cooking.

Tuna is lower risk for parasites than some other fish, but if you have concerns (pregnancy, immunocompromise) cook it through or consult your doctor. When in doubt, ask your supplier how the fish was handled or choose a cooked alternative.

What’s the best way to store and reheat leftovers of Sesame Crusted Tuna Steak on Peppery Arugula?

Store tuna and salad separately in airtight containers in the fridge and use within 24 hours for best flavor and food safety; keep dressing apart to prevent soggy arugula. Reheating is tricky if you want to keep the center rare either eat cold (great the next day) or very briefly re-sear the crusted surfaces in a hot pan for 10 20 seconds per side while watching carefully.

If you must warm through, use a low oven (250°F / 120°C) just to take the chill off, but expect the interior to cook more.

Can I make this recipe gluten-free or lower the sodium without losing flavor?

Yes swap tamari or coconut aminos for soy sauce to make it gluten-free and choose low-sodium tamari or reduce soy and add a splash more citrus or honey to balance.

To cut calories or fat, use less olive oil in the dressing or skip the avocado; to lower sodium further, rinse the tuna lightly if pre-brined (rare) and reduce added salt. Little adjustments extra lemon, toasted sesame oil for aroma, or fresh herbs keep the punchy flavour without relying on salt.

How should I judge doneness if I don’t have a thermometer any visual or tactile tips?

Look for a firmly set, golden sesame crust while the interior remains translucent pink/red in the middle; the edge will change color first, so a thin cooked band around a cool center is normal for rare tuna.

Press gently with a fingertip or the back of a spoon raw tuna feels soft and slightly springy, medium will feel firmer. Practice helps: after a few steaks you'll learn the timing that gives you the restaurant-style rare center every time.