Black & White Sesame Seared Tuna

Prep Time
Cook Time
Ready In

"Fresh tuna is wonderful to cook, and it takes literally just a few minutes and is delicious. The secret is a very HOT pan. Tuna should be served medium rare to rare (pink to red on the inside, but warm). My apologies for a very bad picture - it was very good and looked better in person. This is a simple coating, with a little brush of sesame oil and mustard for a little tang. Add, make sure the rest of your dinner is ready, because in 5 minutes, your tuna will be done. I serve this with my Wasabi Shallot Mashed Potatoes (also here on Zazz). Note: I understand that not everyone can get fresh tuna, but even some of the frozen tuna is not too bad - just watch for the sales; that is when I buy mine. This recipe serves 2-4 people depending on much seafood you serve to each person. I usually double this recipe for a group of 4 - we love seafood."

Original recipe yields 3 servings


  • Serving Size: 1 (276 g)
  • Calories 561.6
  • Total Fat - 32.7 g
  • Saturated Fat - 4.8 g
  • Cholesterol - 88.4 mg
  • Sodium - 1282.1 mg
  • Total Carbohydrate - 6.8 g
  • Dietary Fiber - 3.3 g
  • Sugars - 0.1 g
  • Protein - 59.6 g
  • Calcium - 240.2 mg
  • Iron - 5.3 mg
  • Vitamin C - 0 mg
  • Thiamin - 0.5 mg

Step 1

Tuna ... Take the tuna out of the refrigerator ... never cook COLD seafood. Let it rest to take the chill off.

Step 2

Coating ... Mix the sesame oil, mustard, and salt together and set to the side. Then mix the sesame seeds and peppercorns together and transfer to a small flat dish or pie plate. Brush one side of the tuna with the oil/mustard mix and then press into the sesame mix. Flip, brush the other side with the oil/mustard mix, flip, and back into the sesame mix. Make sure to coat the fillets well.

Step 3

Sear ... Add the oil to a large saute pan (preferably NOT non-stick if possible). Bring to high heat; and remember, the tuna cooks quickly and most importantly in a hot pan. Add the tuna and cook 1-2 minutes at the most, until you see the bottom and edges of the tuna turn opaque. Flip, and another 1-2 minutes, closer to 1 and the tuna is done. Now, obviously this will vary on the thickness of the tuna. I like mine medium rare, but you decide how you like yours. Remember, remove the tuna to a serving platter and cover with foil for a couple of minutes before serving.

Step 4

Serve ... After the tuna rested a few minutes, slice up or serve a whole fillet per person. I like to serve mine over a bed of my Wasabi Shallot Mashed Potatoes and Sesame Green Beans, but add your favorite side dishes. ENJOY!

Tips & Variations

No special items needed.



Absolutely delicious, it doesn't get better than this. We are lucky to get really good fresh tuna at the Japanese grocer, even if it is a bit of a drive. I did use more sesame seeds, and like my seared tuna rare, which equates to the meat just barely turning white around the edge, for me - about 20 seconds per side. I like to make small slices out of it, like the restaurants do, and then simply dip them in soy sauce to really enjoy its flavor (therefore, I added no salt to this).

review by:
(14 Apr 2015)