Sesame Crusted Seared Ahi Tuna with Mango Salsa

Sesame Crusted Seared TunaNow if you enjoy fish like I do, you’ll absolutely fall in love with this dish!

One of my favorite dishes to order when we’re out is ahi tuna – it’s so light and flavorful. My favorite is the spicy tuna bowl from Bonefish Grill.

This Sesame Crusted Seared Tuna with Sweet Chili Sauce and Mango Salsa is seriously out of this world – so many flavors going on from the fresh tuna, sweet and spicy mango salsa, buttery avocado, and all mixed together with rice and topped with some sweet chili sauce. In short, it’s perfection. 🙂

Sesame Crusted Seared Tuna

Now, you’re probably thinking that sounds like a lot going on and too involved of a recipe, but it really, it’s not. I thought that the first time I went to make seared ahi tuna, but once you get the prepping and cooking down everything else comes together so easily.

I promise you could make this for your next dinner party, and everyone will be incredibly impressed though you wouldn’t even have broken a sweat!

All you would have to do is prep the salsa beforehand, slice up the avocado, boil some water for rice and sear up the tuna… Thats it! 🙂

Ingredients:

For the Sesame Crusted Seared Ahi Tuna:

2 8-ounce sushi-grade tuna steaks*
1 tbsp. coconut oil
sesame seeds
salt and pepper

For the Mango Salsa:

1 ripe mango, diced
1/3 cup chopped red onion
1 jalapeno, diced and seeded (add some seeds for more heat)
1/4 cup fresh cilantro, chopped
1/2 juice of a lime
salt to taste

Optional:

cooked jasmine rice
avocado slices
crispy wontons

* IMPORTANT: To make seared tuna were is it completely rare in the middle, make sure that your tuna is sushi-grade. 

Sesame Crusted Seared Tuna

Directions:

To make the Sesame Crusted Seared Tuna:

  1. First wash and dry the tuna steaks.
  2. Fully coat each side of the tuna steaks with sesame seeds and then season with salt and pepper. Set aside on a plate.
  3. In a large skillet, heat 1 tbsp. coconut oil on high-heat.
  4. When pan is hot, add tuna steaks and cook for less than a minute (45-50 seconds). Flip and repeat (this is if you want it rare on the inside).
  5. Take a set of tongs, pick up the tuna steak and sear the sides for 20 seconds or less and repeat on all sides.
  6. Once tuna is cooked to your liking, place on a cutting board and slice on an angle going against the grain.
  7. Serve and enjoy!

To make the Mango Salsa:

  1. In a bowl combine prepped mango, red onion, jalapeno, cilantro, stir together.
  2. Squeeze 1/2 lime juice into the mixture and stir to combine. Season with salt to taste.
  3. Refrigerate until ready to serve.

Sesame Crusted Seared Tuna

Nutritional Information:

For the Sesame Crusted Seared Tuna:

Servings: 4
Serving Size: 4 oz. tuna (1/2 of the tuna steak)

Calories: 152
Fat: 5 g
Carbohydrates: 0 g
Fiber: 0 g
Sugar: 0 g
Protein: 27 g

Notes:

Nutrition for the entire recipe just depends on your serving size of everything – from the rice to the avocado and sweet chili sauce.

The sweet chili sauce I used was Sweet Baby Rays and is 60 calories for 2 tbsp.

When it comes to the salsa, I usually don’t count the calories in them unless they have oil or are more calorie-dense. Salsa in this recipe is more of a topping (about 2-3 tbsp.). As long as you aren’t eating the entire bowl of salsa I wouldn’t feel the need to count it.

The foods you really need to make sure you count are the tuna, rice, avocado, crispy wontons (if you have them) and any kind of sauce… So as long as you stick with the serving size of most of the add-ons you will have a really fresh and healthy meal!

Sesame Crusted Seared Tuna

Emily

EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website CookingUpHappiness.com in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
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Emily Ness

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.

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