Sesame Crusted Tuna Steak
Seared ahi tuna coated in black and white sesame seeds, served rare with soy dipping sauce. 40g protein, 320 calories, 16g fat, and 6g carbs per serving.
Seared ahi tuna coated in black and white sesame seeds, served rare with soy dipping sauce. 40g protein, 320 calories, 16g fat, and 6g carbs per serving.
Per serving · Adjust servings below to scale ingredients
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Season tuna with salt and pepper. Press sesame seeds onto all sides.
Heat oil in a pan over very high heat until almost smoking.
Sear tuna 30-45 seconds per side (it should be raw inside).
Mix dipping sauce ingredients.
Slice tuna against the grain. Serve with dipping sauce, greens, and wasabi.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Fish is an exceptionally lean protein source rich in omega-3 fatty acids, which play a role in reducing exercise-induced inflammation and supporting recovery. It digests quickly, making it an excellent choice around workouts. Each serving of Sesame Crusted Tuna Steak delivers 40g of protein at 320 calories — that's 8 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 50% of total calories in this dish. With only 6g of carbohydrates per serving, this recipe fits well into low-carb, ketogenic, or carb-cycling approaches. The 16g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Sesame Crusted Tuna Steak is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 40g of protein and 320 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Sesame Crusted Tuna Steak also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 40g-protein meals ready throughout the week with zero daily effort.
Season and dry-brine the steak in the fridge (uncovered on a rack) up to 24 hours ahead for better crust. Sear and rest just before serving — steak reheats poorly.
Ribeye has the most flavor, sirloin is leaner. For thin-slicing, flank or skirt steak work great. Freeze the steak for 20 minutes first for easier thin slicing.
Pat the steak completely dry before cooking — surface moisture is the enemy of a crust. Use a cast-iron pan and preheat it 3-4 minutes until smoking hot. Add oil, then steak. Don't move it until it releases naturally (about 2-3 min).
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
