Sesame Tuna Steak with Slaw

Let me be honest with you I used to be terrified of cooking fish. The fear of overcooking it, undercooking it, or just messing it up entirely kept me away from seafood for way too long. But then I discovered tuna steaks, and everything changed.

This Sesame Tuna Steak with Slaw is the dish that made me feel like an actual chef. We’re talking perfectly seared, crusted tuna with a gorgeous sesame coating, served alongside a crunchy, tangy slaw that complements it perfectly. And the best part? It takes just 20 minutes from start to finish.

I know what you’re thinking “Tuna steaks? Isn’t that expensive and complicated?” Nope and nope. This recipe is surprisingly simple, budget-friendly enough for a weeknight, and impressive enough to serve when you’re trying to show off. Whether you’re cooking for a date night, a solo treat-yourself dinner, or just want something that feels fancy without the fuss, this one’s a winner.

Let’s get searing!

Try my Pesto Tuna Pasta recipe.

Why You’ll Love This Recipe

• Restaurant-quality at home: Seriously, this looks and tastes like something you’d pay $30 for at a fancy spot.
• Ready in 20 minutes: Faster than takeout delivery and way more satisfying.
• Super healthy: Lean protein, healthy fats, and loads of fresh veggies. Your body will thank you.
• Minimal cleanup: One pan, one bowl, and you’re done. My kind of cooking.
• Impressively easy: The sesame crust looks gourmet but takes zero skill to achieve.
• Perfectly balanced: The rich, savory tuna pairs beautifully with the bright, tangy slaw. Chef’s kiss.

Try my Tuna and Quinoa Salad Bowl recipe.

What You’ll Need to Make

For the Slaw:

• 2 tbsp. sesame oil toasted sesame oil gives the best flavor
• 1 lime juice half, cut the other half into wedges for serving
• 5 oz. (150g) cabbage, shredded green or red works great
• 4 oz. (120g) red bell pepper, sliced
• 3.5 oz. (100g) bean sprouts
• 1 oz. (30g) peanuts, toasted and chopped

For the Tuna:

• 2x 4.2 oz. (120g) tuna steaks fresh or thawed is fine
• 1 tbsp. sesame seeds white or black, or a mix
• Salt and pepper for seasoning

Equipment:

• A large mixing bowl
• A non-stick skillet
• A cutting board and sharp knife
• Tongs for flipping

Try my Tuna Salad Lettuce Boats recipe.

What You’ll Need to Do

Prep time: 10 minutes | Cook time: 6 minutes | Rest time: 4 minutes | Total time: 20 minutes Serving: 2 | Calories: ~380 per serving | Protein: ~34g per serving

Alright, let’s get cooking! This one comes together so fast, you’ll blink and it’ll be done.

Step 1: Start with the slaw it’s the easiest part. In a large bowl, whisk together the sesame oil and the juice from half your lime. Add a pinch of salt and a crack of black pepper. Now toss in your shredded cabbage, sliced red bell pepper, bean sprouts, and toasted peanuts. Give everything a good mix until it’s all coated in that delicious sesame-lime dressing. Set it aside to let the flavors mingle while you tackle the tuna.

Step 2: Grab your tuna steaks and pat them dry with a paper towel this is key for getting a good sear. Season both sides generously with salt and pepper. Now, sprinkle your sesame seeds onto a plate and press each tuna steak into the seeds, coating both sides. Press them in firmly so the seeds really stick this is what gives you that gorgeous crust.

Step 3: Heat up a non-stick skillet over high heat and I mean HIGH. You want it screaming hot. No oil needed, just a dry pan. Carefully place your sesame-crusted tuna steaks in the skillet and let them sear for 3 minutes without moving them. That’s right resist the urge to poke or flip. After 3 minutes, flip them over and cook for another 3 minutes on the other side. You’re looking for a beautiful golden-brown sesame crust while the center stays nice and pink.

Step 4: Once they’re seared to perfection, transfer the tuna steaks to a cutting board and let them rest for a few minutes. I know it’s tempting to dig in, but resting lets the juices redistribute so every bite is tender and flavorful.

Step 5: Serve each tuna steak with a generous pile of that slaw on the side, and don’t forget the lime wedges for squeezing over everything right before you eat.

Step 6: Dig in and prepare to be amazed!

Try my Tomato-Tuna Egg Nest recipe.

Easy Ingredient Swaps

• Tuna → Salmon, mahi-mahi, or swordfish: Any firm fish works great with this sesame crust.
• Sesame oil → Olive oil + a splash of toasted sesame oil: If you don’t have sesame oil, this combo works in a pinch.
• Cabbage → Broccoli slaw or shredded Brussels sprouts: Both give a similar crunch.
• Red bell pepper → Any color pepper or even shredded carrot: Use what you’ve got.
• Bean sprouts → Snow peas or sugar snap peas: Adds a similar crunch factor.
• Peanuts → Cashews, almonds, or sunflower seeds: Any nut or seed works.
• Lime → Lemon: If you’re out of limes, lemon is a fine substitute.

Try my Tuna-Mayo Lettuce Wraps recipe.

Some Twist and Tweak Ideas

• Spicy kick: Add a dash of sriracha or red pepper flakes to the slaw dressing.
• Asian-inspired: Add some fresh cilantro and mint to the slaw, and serve with a side of soy sauce for dipping.
• Add some heat: Mix some wasabi or spicy mayo into the slaw for a wasabi kick.
• Poke bowl style: Serve the tuna over rice with the slaw on top for a poke bowl vibe.
• Extra crunch: Top with crispy fried onions or additional toasted sesame seeds.
• Marinate the tuna: Let the tuna sit in soy sauce and ginger for 15 minutes before searing for extra flavor.

Try my Tuna Steak Niçoise Salad recipe.

Some Helpful Tips

• Pat the tuna dry: This is crucial. Moisture is the enemy of a good sear. Dry fish = crispy crust.
• Get that pan screaming hot: High heat is non-negotiable for a good crust. You want it hot enough to sear the outside quickly while keeping the inside pink and tender.
• Don’t overcook it: Tuna is best when it’s still pink in the middle. Overcooking makes it dry and tough. 3 minutes per side is perfect for a 1-inch thick steak.
• Press the sesame seeds firmly: Don’t just sprinkle them onpress them in so they stick and form that beautiful crust.
• Rest the tuna: Let it rest for at least 3-5 minutes before slicing. This keeps it juicy.
• Toast your sesame seeds: If you have time, toast the sesame seeds in a dry pan for a minute or two before coating. It brings out their nutty flavor even more.

Try my Sesame Seared Tuna Salad recipe.

Some Budget-Friendly Tips

• Buy frozen tuna: Frozen tuna steaks are often cheaper and just as good. Just thaw them properly before cooking.
• Use pre-shredded slaw mix: Buy a bag of pre-shredded cabbage or coleslaw mix it’s cheaper than buying whole cabbage.
• Swap peanuts for sunflower seeds: If nuts are pricey, seeds are a great budget-friendly alternative.
• Watch for sales: Tuna steaks often go on sale stock up and freeze them.
• Make it a rice bowl: Serve over rice to stretch the meal further. A little tuna goes a long way with some grains.

Try my Dijon and Turmeric Tuna Parcels recipe.

Some Serving Ideas

• Light dinner: Serve the tuna and slaw as-is for a healthy, satisfying meal.
• Poke bowl: Slice the tuna and serve over rice with the slaw, avocado, and a drizzle of soy sauce.
• Summer meal: Pair with a chilled glass of white wine or a citrusy cocktail.
• Lunch option: Make the slaw and tuna ahead and pack as a bento-style lunch.
• Appetizer: Slice the tuna thinly and serve on crackers with a dollop of the slaw.

Try my White Bean Tuna Salad recipe.

Some Storage and Reheating Tips

• Fridge: Store tuna and slaw separately in airtight containers for up to 2 days.
• Don’t reheat the tuna: Tuna is best enjoyed fresh. If you have leftovers, enjoy it cold it’s delicious sliced over a salad.
• Slaw keeps well: The slaw actually gets better as the flavors meld. It’ll stay crunchy for about 2 days.
• Keep the lime wedges: If you have extra lime, store it in the fridge for a fresh squeeze later.
• Revive the slaw: If the slaw seems a little dry the next day, add a splash of fresh lime juice or sesame oil.

Try my Tuna Avocado Rice Bowl recipe.

Final Thoughts

There you have it Sesame Tuna Steak with Slaw that’s fast, fancy, and ridiculously delicious. This recipe is proof that you don’t need to be a professional chef to make restaurant-quality food at home. With just a few simple ingredients and 20 minutes, you can create something that looks and tastes like it took way more effort than it actually did.

Whether you’re cooking for a special someone, impressing guests, or just treating yourself to something amazing, this dish delivers. Give it a shot, play around with the ingredients, and make it your own.

Now get in that kitchen and make something incredible!

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Sesame Tuna Steak with Slaw

Trying to impress without the stress? My sesame-crusted tuna with slaw is fast, fancy, and foolproof. You'll feel like a chef! ✨🍽️

Author: Danny Davis Courses: Dinner, Lunch Recipe Keys: High Protein Low Carb M Meal Prep

Print Recipe

Pin Recipe

Prep Time 5 mins Cook Time 15 mins Total Time 20 mins Difficulty: Intermediate Servings: 2 Calories: 343

Ingredients

Servings

• 2 tbsp sesame oil
• 1 lime (1/2 juiced, 1/2 cut into wedges)
• 5 oz cabbage, shredded (150g)
• 4 oz red bell pepper, sliced (120g)
• 3.5 oz bean sprouts
• 1 oz peanuts, toasted and chopped (30g)
• 2 4.2 oz tuna steaks (120g)
• 1 tbsp sesame seeds

Instructions

1. In a large mixing bowl, combine the sesame oil and the juice of half a lime. Season with a pinch of salt and freshly ground black pepper. Add the shredded cabbage, sliced red bell pepper, bean sprouts, and toasted chopped peanuts. Toss thoroughly until all vegetables are evenly coated with the dressing. Set aside.
2. Pat the tuna steaks dry with paper towels to remove excess moisture. Season both sides generously with salt and pepper. Spread the sesame seeds onto a plate and firmly press each tuna steak into the seeds, ensuring both sides are evenly coated.
3. Place a non-stick skillet over high heat until very hot. Carefully add the sesame-crusted tuna steaks to the dry pan. Sear for 3 minutes without moving the steaks to allow a crust to form. Flip and cook for an additional 3 minutes on the opposite side. The center should remain pink.
4. Remove the tuna steaks from the pan and transfer to a cutting board. Allow to rest for 3-5 minutes before slicing.
5. Serve each tuna steak with a generous portion of the slaw and lime wedges on the side for squeezing over the dish.

Nutrition Facts

Servings 2

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Amount Per Serving

Calories 343kcal

% Daily Value *

Total Fat 15g24%

Total Carbohydrate 15g5%

Protein 37g74%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Approximate Glycemic Index (GI): 32 (Low)
• Approximate Glycemic Load (GL) per serving: 8 (Low)

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