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Seared sesame tuna
With crunchy green veg
With crunchy green veg
Serves 2
Cooks In10 minutes
DifficultyNot too tricky
Nutrition per serving
Calories 450 23%
Fat 27.4g 39%
Saturates 5.1g 26%
Sugars 4g 4%
Salt 1.1g 18%
Protein 43.9g 88%
Carbs 7.5g 3%
Fibre 3.3g -
Of an adult's reference intake
Ingredients
- 1 heaped tablespoon miso paste
- 2 x 150 g tuna steaks , (ideally 2cm thick), from sustainable sources
- 4 tablespoons sesame seeds
- 8 spring onions
- 150 g sugar snap peas
Recipe From
5 Ingredients – Quick & Easy Food
By Jamie Oliver
Method
- Place a large non-stick frying pan on a medium-high heat.
- Rub the miso all over the tuna, then pat on the sesame seeds to cover.
- Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle.
- Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.
- Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char.
- Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.
