Seared Sesame-Tuna Bowls

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This tuna bowl is quite an easy recipe you'll want to make again and again. Black sesame seeds make this dish look dramatic because they provide contrast against the fish, but if you can't find toasted black sesame seeds, you can use toasted white sesame seeds. The flavor will be the same.

Lauren Grant

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone-Health Diabetes-Friendly Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity High-Protein Egg-Free Low-Calorie

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Ingredients

2 tablespoons toasted black or white sesame seeds
4 teaspoons canola oil, divided
4 ahi tuna fillets (5 oz. each)
¼ cup tahini
3 tablespoons rice vinegar
3 tablespoons low-sodium soy sauce
1 ½ teaspoons grated fresh ginger
1 teaspoon toasted sesame oil
½ teaspoon grated fresh garlic
2 cups cooked brown rice
2 cups halved and thinly sliced English cucumber
1 cup cooked shelled edamame
½ cup chopped fresh cilantro
½ cup thinly sliced scallions
¼ cup pickled ginger
4 lime wedges (Optional)
1 teaspoon furikake (see Tip) (Optional)

Directions

Preheat oven to 375 degrees F.
Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.
Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.
Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.
Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.

Tips

Tip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

534	Calories
19g	Fat
42g	Carbs
47g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. tuna, 1/2 cup rice, 3/4 cup vegetables, and 3 Tbsp. sauce
Calories 534
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 7g	23%
Total Sugars 4g
Protein 47g	93%
Total Fat 19g	25%
Saturated Fat 2g	11%
Cholesterol 55mg	18%
Vitamin A 635IU	13%
Vitamin C 8mg	9%
Folate 134mcg	34%
Sodium 632mg	27%
Calcium 92mg	7%
Iron 4mg	22%
Magnesium 140mg	33%
Potassium 1101mg	23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Seared Sesame-Tuna Bowls

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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