Seared Sesame Tuna with Orange-Ginger Sauce

Photo: Oxmoor House

The sesame seeds tend to pop out of the skillet as the tuna cooks, so use caution and wear an oven mitt when you turn over the fish.

Prep: 7 minutes; Cook: 7 minutes

Yield: 4 servings (serving size: 1 steak and 1 1/2 tablespoons sauce)
Recipe from Cooking Light Fresh Food Fast

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Nutritional Information

Amount per serving
  • Calories: 317
  • Calories from fat: 32%
  • Fat: 11g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 4.1g
  • Protein: 42.3g
  • Carbohydrate: 10.4g
  • Fiber: 1.9g
  • Cholesterol: 77mg
  • Iron: 3.3mg
  • Sodium: 302mg
  • Calcium: 165mg


  • 1 garlic clove, minced
  • 3 tablespoons orange-ginger sauce and glaze (such as Iron Chef)
  • 1 tablespoon seasoned rice vinegar
  • 1 teaspoon low-sodium soy sauce
  • 1/2 teaspoon dark sesame oil
  • 2 teaspoons canola oil
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • 1/8 teaspoon salt
  • 3 tablespoons sesame seeds
  • 3 tablespoons black sesame seeds
  • Cooking spray
  • 1/4 cup sliced green onions


  1. 1. Combine first 5 ingredients, stirring well with a whisk; set aside.
  2. 2. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle steaks evenly with salt. Combine sesame seeds and black sesame seeds in a shallow dish. Dredge steaks in sesame seeds. Lightly coat both sides of fish with cooking spray. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Sprinkle evenly with onions; serve with orange-ginger sauce.
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