Spring is right around the corner, and with it the dreariness and fatigue should begin to leave us for good, or at least until next year. Already the days are noticeably longer, so I think it’s time to give an extra push to spring happiness with an omega 3-packed light fish meal!
Omega 3 fatty acids are considered one of the top essential nutrients for all matters relating to brain and mental health, and cold water fish is among the top foods to fight menopausal depression. For today’s recipe, I chose to combine some fresh tuna (not the canned type) with zinc-filled sesame seeds to make a fresh and fulfilling dish: Sesame-crusted tuna steaks.

sesame crusted tuna steaksINGREDIENTS:

  • 4 tuna steaks (approx. 1 inch thick)
  • 1/3 cup white sesame seeds
  • ¼ cup black sesame seeds
  • 2 teaspoons toasted sesame oil
  • 2 tablespoons soy or tamari sauce
  • 2 tablespoons vegetable oil
  • Freshly-ground pepper to taste


  1. Mix both types of sesame seeds and spread them on a plate, forming a thin layer
  2. Whisk together the sesame oil and soy sauce.
  3. Drizzle a bit of the mix over each tuna steak, and spread it evenly all over the fish with the back of a spoon. Add some black pepper on top.
  4. Dredge the tuna steaks in the sesame seeds. Press gently on each side to make sure they cover the fish completely.
  5. In a frying pan, spread a thin layer of vegetable oil and heat over medium-high heat until shimmering.
  6. Start frying the tuna steaks in batches, searing them on each side just long enough for the white sesame seeds to turn golden (around a minute and a half).
  7. Once they’re all fried, cut the tuna into thinner slices and place over fresh greens.

This yields enough tuna for 4 people, and works wonders when next to a side of brown rice or sautéed bell peppers. It pairs nicely with wasabi and a few extra drops of tamari sauce as well. It can be made from scratch in 30 minutes, so it makes a great dinner for a busy weeknight. Enjoy!


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