Seared Sesame Tuna with Orange Sauce

Cooking Light
There's no need to toast the sesame seeds before rubbing them on the tuna because they brown in the skillet while the tuna cooks. Serve this entreé with steamed snow peas or broccoli.
4 servings (serving size: 1 steak, about 1/2 cup of couscous, and 2 1/2 tablespoons of sauce)


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1 cup water
1/2 teaspoon salt, divided
2/3 cup uncooked couscous
Cooking spray
1/4 cup sesame seeds
1 tablespoon all-purpose flour
1/4 teaspoon black pepper
4 (6-ounce) Bluefin tuna steaks (about 3/4 inch thick)
1/2 cup fresh orange juice (about 2 oranges)
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon dark sesame oil
1/2 teaspoon bottled minced fresh ginger
1/2 teaspoon bottled minced garlic
1 tablespoon water
2 teaspoons cornstarch


Bring 1 cup water and 1/4 teaspoon salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

While the couscous stands, heat a large nonstick skillet coated with cooking spray over medium-high heat. Combine the sesame seeds, flour, 1/4 teaspoon of salt, and black pepper. Dredge both sides of tuna steaks in the sesame seed mixture. Add the fish to pan, and cook 4 minutes on each side or until desired degree of doneness. Remove the fish from pan, and keep warm.

While the fish cooks, combine the orange juice and the next 5 ingredients (orange juice through garlic) in a small saucepan, and bring to a boil over medium-high heat. Combine 1 tablespoon water and cornstarch, stirring with a whisk until smooth. Add the cornstarch mixture to the pan, and cook for 2 minutes or until the sauce is thickened, stirring frequently. Serve the fish with the couscous and sauce.

Created date

August 2003

Nutritional Information

Calories 460
Caloriesfromfat 28 %
Fat 14.3 g
Satfat 3 g
Monofat 4.1 g
Polyfat 4.9 g
Protein 45.7 g
Carbohydrate 35.2 g
Fiber 1.6 g
Cholesterol 65 mg
Iron 3.6 mg
Sodium 513 mg
Calcium 118 mg