Seared tuna with soya & sesame – 408 Calories


1 Portion

Calories: 408kcal (per portion)

Carbs: 6g | Protein: 42g | Fat: 24g

  • 150 grams tuna steak (see notes)
  • 100 grams green beans, trimmed
  • 1 tbsp sesame seeds
  • 1 tsp oil
  • 1 tbsp coriander
  • 1 tsp capers
  • 1 tbsp sesame oil, toasted
  • 3/4 tbsp soy sauce
  • 1 tsp lemon juice


  1. Cook green beans in a steamer or boiling water
  2. Meanwhile, blend the ingredients together to make the dressing
  3. Dry the tuna steak using paper towel
  4. Add the tsp oil, a little salt and sesame seeds to the tuna and rub on both sides
  5. Heat a non stick pan and once smoking hot, add the tuna and cook for 15-20 seconds each side (see notes)
  6. Slice the tuna and serve with the greens beans and dressing on top


  • You could use another fish or shrimps
  • Cooking for 15-20 seconds each side will leave the tuna pink in the centre, you can cook it longer if you prefer
  • You could also serve with noodles or rice

Live Cooking Sessions

The next live cook along will be February 26th at 7.30pm Mexico City time

We will be cooking the Salmon Brochette recipe

You can swap the fish for prawns or chicken. You can cook rice as well if you like!

It will be streamed on Facebook and you can join using one of the following link:

Facebook Link