Seared tuna with sesame, edamame and rice
Tuna coated in sesame seeds and seared quickly in a hot pan so it stays pink in the middle, then sliced and served with brown rice and a crunchy salad of cucumber, edamame, spring onion and coriander in a soy, lime and ginger dressing. Many serve it with avocado cream or glass noodles instead of rice.
- 30 minTime
- 20 minHands-on
- 4Portions
- ≈ 71 krper portion
- 550kcal per portion
Ingredients for 4 portions
- 500 gFresh tuna, in four pieces, about 2 cm thick
- 3 tbspSesame seeds, ideally both white and black
- 1 ½ tspRapeseed oil
- to tasteSalt
On the side
- 3 dlBrown rice
- 250 gEdamame, frozen
- 1Cucumber
- 4Spring onions
- 15 gCoriander
- 1Lime, zest and juice
- 3 tbspSoy sauce, Japanese
- 1 tbspSesame oil
- 1 tbspGinger, finely grated
- 1 tspHoney
Method
- Cook the brown rice according to the packet instructions, about 25 minutes.
- Pour hot water over the edamame to thaw them, then drain. Halve the cucumber lengthways, scrape out the seeds and cut it into half-moons. Slice the spring onions and roughly chop the coriander.
- Zest and juice the lime. Mix the soy sauce, lime zest and juice, sesame oil, ginger and honey. Toss half the dressing with the cucumber, edamame, spring onion and coriander.
- Pat the tuna dry with kitchen paper and season lightly with salt. Spread the sesame seeds on a plate and press the pieces of fish into them so they are coated all over.
- Heat the oil in a frying pan over high heat. Sear the tuna for 1–2 minutes per side, until the sesame seeds are golden but the fish is still pink in the middle.
- Slice the tuna. Serve with the rice and the salad and drizzle over the rest of the dressing.
The cost is estimated from Swedish grocery prices.
