Recipes.

Sesame Seared Tuna with Crunchy Asian Slaw

By Rachel Kelly


I Quit Sugar - Seared Tuna
  • 2 servings
  • Prep - 10 mins
    Cooking - 10 mins
  • Total - 20 mins
I Quit Sugar - Seared Tuna

This beautiful summery dish contains thyroid supporting iodine as well as fibre, a great way to use up the last of the season's mangoes!  

Servings: 2
Preparation: 10 mins
Cooking: 10 mins

Ingredients

  • 2 medium tuna steaks.
  • 1 garlic clove, finely sliced.
  • 2 red chillies, finely sliced.
  • 2 1/2 cm ginger, finely sliced.
  • 2 tablespoons toasted sesame oil.
  • 1 handful coriander, fresh, finely chopped.
  • 20 g cashew nuts.
  • 2 tablespoons sesame seeds, black or white.
  • 2 spring onions, finely sliced.

For The Slaw

  • 1/2 red cabbage, finely shredded.
  • 1 mango, cut into 2 cm chunks.
  • 3 carrots, grated or peeled into ribbons.
  • 8 radishes, sliced.
  • 1 avocado, chopped into 2cm chunks.
  • 50 g coriander, fresh.

For The Dressing

  • 1 red chilli, finely chopped.
  • 2 tablespoons tamari.
  • 1 tablespoon rice malt syrup.
  • 3 tablespoons toasted sesame oil.
  • 1 teaspoon Chinese five spice (optional).
  • Extra coriander leaves, to serve.

Directions

1. Mix together the garlic, chilli, ginger, 1 tablespoon of sesame oil and coriander in a bowl. Add the tuna steaks and leave them to marinate for at least an hour.

2. Toast the cashews in a pan for 2 minutes or until they are slightly browned, tossing them to ensure they don’t burn. Remove them from the pan and set them aside.

3. For the slaw, combine the cabbage, mango, carrots, radishes, avocado and coriander in a bowl.

4. Make the dressing by putting all the ingredients in a jar with a lid and shaking it. Toss the slaw in the dressing and leave it to marinate for up to an hour – it will lose its crunch if you leave it any longer.

5. Sprinkle the sesame seeds on a flat surface and lightly roll the edges of each tuna steak in them.

6. Put 1 tablespoon of sesame oil in a pan over a medium heat. Once the pan is hot, add the tuna using tongs and sear each side for roughly 5-7 minutes (depending on how well cooked you like your tuna). Remove it from the pan and set it aside.

7. Slice the tuna and place it on top of the slaw. To serve, sprinkle over the cashews, spring onions and the remaining coriander.


Note

Edited extract from The Happy Kitchen by Rachel Kelly (Short Books). Available now.I Quit Sugar - Happy Kitchen

This beautiful summery dish contains thyroid supporting iodine as well as fibre, a great way to use up the last of the season's mangoes!

Ingredients

  • 2 medium tuna steaks.
  • 1 garlic clove, finely sliced.
  • 2 red chillies, finely sliced.
  • 2 1/2 cm ginger, finely sliced.
  • 2 tablespoons toasted sesame oil.
  • 1 handful coriander, fresh, finely chopped.
  • 20 g cashew nuts.
  • 2 tablespoons sesame seeds, black or white.
  • 2 spring onions, finely sliced.

For The Slaw

  • 1/2 red cabbage, finely shredded.
  • 1 mango, cut into 2 cm chunks.
  • 3 carrots, grated or peeled into ribbons.
  • 8 radishes, sliced.
  • 1 avocado, chopped into 2cm chunks.
  • 50 g coriander, fresh.

For The Dressing

  • 1 red chilli, finely chopped.
  • 2 tablespoons tamari.
  • 1 tablespoon rice malt syrup.
  • 3 tablespoons toasted sesame oil.
  • 1 teaspoon Chinese five spice (optional).
  • Extra coriander leaves, to serve.

Directions

1. Mix together the garlic, chilli, ginger, 1 tablespoon of sesame oil and coriander in a bowl. Add the tuna steaks and leave them to marinate for at least an hour.

2. Toast the cashews in a pan for 2 minutes or until they are slightly browned, tossing them to ensure they don’t burn. Remove them from the pan and set them aside.

3. For the slaw, combine the cabbage, mango, carrots, radishes, avocado and coriander in a bowl.

4. Make the dressing by putting all the ingredients in a jar with a lid and shaking it. Toss the slaw in the dressing and leave it to marinate for up to an hour – it will lose its crunch if you leave it any longer.

5. Sprinkle the sesame seeds on a flat surface and lightly roll the edges of each tuna steak in them.

6. Put 1 tablespoon of sesame oil in a pan over a medium heat. Once the pan is hot, add the tuna using tongs and sear each side for roughly 5-7 minutes (depending on how well cooked you like your tuna). Remove it from the pan and set it aside.

7. Slice the tuna and place it on top of the slaw. To serve, sprinkle over the cashews, spring onions and the remaining coriander.

Note

Edited extract from The Happy Kitchen by Rachel Kelly (Short Books). Available now.I Quit Sugar - Happy Kitchen

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