Seared tuna with glass noodle salad
Discover a brilliant fusion of Asian-inspired flavours in this seared tuna recipe. The tuna is coated in a sesame seed blend and seared quickly until golden-brown on the outside and beautifully pink within. We serve it atop a fresh glass noodle salad with mango and soybeans, with a smooth avocado sauce on the side.
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Ingredients
Seared tuna
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400 g
Fresh tuna
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1 tsp
Chilli powder
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1½ tbsp
Black sesame seeds
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1½ tbsp
White sesame seeds
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1½ tbsp
Butter
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Glass noodle salad
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200 g
Glass noodles
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250 g
Soya beans, frozen
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1
Cucumber
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1
Mango
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1 bundle
Spring onions
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1 pot
Fresh coriander
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1 pot
Fresh mint
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50 ml
Soy sauce
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2 tbsp
Sesame oil
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½ tbsp
Mirin or cane sugar
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1
Lime, finely grated zest and juice
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Avocado sauce
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2
Avocados
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1
Garlic clove
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1
Red chilli
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200 ml
Creme fraiche
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2 tbsp
Lime juice
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¼ tsp
Salt
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¼ tsp
Black pepper
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Instructions
Glass noodle salad
Avocado sauce
Seared tuna
Recipe tips
It’s often the small details that make the biggest impact in the kitchen, so we’re sharing the tips we rely on when cooking and creating recipes
If you feel like giving the tuna a little extra flavour, use the same dressing as for the glass noodle salad. Mix a bit extra and set some aside for the salad, then let the tuna sit in it for about 10–15 minutes. Because the dressing contains sesame oil, pat the tuna dry before rolling it in sesame seeds, so they stick nicely when it hits the pan.
Heat the pan well before adding the tuna, then resist the urge to move it around. Leaving the fish untouched allows the sesame seeds to toast evenly and release easily from the pan. Flip once, then reduce the heat slightly if the butter starts to brown too fast, so the centre of the tuna stays pink without burning the outside.
FAQ: Questions about seared tuna
Making seared tuna might seem fairly easy, and it certainly can be with the right recipe and tips. To help off to a good start, we have answered some of the most commonly asked questions about the recipe right below. Read on to learn more.
How long should I sear the tuna?
Sear the tuna for about 2–3 minutes on each side over high heat. Make sure the pan is properly hot before adding the tuna, and avoid moving it around so a nice crust can form. The exact time depends on the thickness of the fillet; thicker pieces need a little longer, while thinner ones cook very fast. Note that the centre should remain pink and tender.
How do I keep the sesame crust from falling off?
To keep the sesame crust from falling off, make sure the surface of the tuna is dry before rolling it in the seeds. A quick pat with kitchen paper removes moisture, allowing the sesame to grip the fish much more effectively. Once in the pan, leave it undisturbed, which gives the seeds time to toast and set firmly into a solid, crunchy layer.
What can I serve with seared tuna?
Serve the seared tuna with fresh, light sides. We like to savour it with a glass noodle salad and a smooth avocado sauce, but it also works well with citrus-dressed greens, lightly pickled vegetables, or steamed greens finished with soy and lime.
How to store leftover seared tuna?
Let the seared tuna cool completely before transferring it to a sealed container and storing it in the fridge for up to 24 hours. The glass noodle salad can be stored for up to 2 days, though it will soften over time. Keep the avocado sauce in a separate container and use it within a day. Store everything in the fridge.
Can you reheat seared tuna?
It is best not to reheat seared tuna, as heat will cook it further and cause it to lose its tender, pink centre. If you do want to warm it slightly, take it out of the fridge 15–20 minutes before serving and let it come to room temperature. For a very gentle reheat, briefly warm it in a pan over low heat for 10–20 seconds per side, just until it loses the fridge chill, but avoid high heat.
Nutritional values per serving
Energy:
872 Kcal
| Energy distribution % | Nutritional values per serving | |
|---|---|---|
| Fibre | - | 9.1 g |
| Protein | 18.6 % | 40 g |
| Fat | 51 % | 50.2 g |
| Carbohydrates | 30.4 % | 65.3 g |
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A colourful seared tuna dish with Asian flavours
This seared tuna is a real feast for the eyes, pulling you in instantly with its tempting flavours and colours. The dusty pink tones of the seared fish stand out against the black and white sesame seeds, set against a backdrop of vivid green soybeans, cucumber, and fresh herbs.
This dish is a real showstopper on the table, and luckily, the flavour is every bit as impressive as the presentation. We went for a fusion of some of the elements we enjoy most in Asian cooking. The glass noodle salad and avocado sauce draw inspiration from Thai and Vietnamese kitchens through ingredients like lime, chilli, mirin, and coriander, and those bolder elements sit neatly alongside the delicate Japanese-style seared tuna steak.
There is plenty more to explore with tuna beyond this recipe. Our tuna quinoa salad is a great choice when you want something light and easy, while our tuna pasta bake is there for days that call for something warm and comforting.
Sesame-coated tuna with a chilli spark
Because the tuna itself is so delicate, we kept everything around the steak simple. By encasing the steak in a nutty sesame shell, you get a nutty crunch that gives way to a soft, pink, and almost buttery fish. A quick sprinkle of chilli powder is the final touch, adding a light warmth that cuts through the richness of the tuna.
A refreshing glass noodle salad
The glass noodles are tossed with a dressing made from soy sauce, sesame oil, mirin, and lime, making it fresh, salty, nutty, and sweet all at once. As for the greens, cucumber and soybeans provide a fresh snap that complements the crunch of the sesame-coated tuna. To offset the savoury elements, we went for the juicy sweetness of mango, while the addition of fresh coriander and mint right at the end provides a refreshing and cooling finish.
Serve a cold avocado sauce on the side
Enjoy the tuna and salad with avocado sauce on the side, so you can dip and savour the delicious fish. The blend of avocado and crème fraiche provides an incredibly smooth, creamy base, while a squeeze of lime keeps the flavour fresh, just like the rest of the plate. To add a bit of tingle to your palate, we have included fresh chilli and garlic, giving the sauce a bit of a kick.
Endless variations for you to try
This recipe is a fantastic base, and you can easily adapt it by adding different ingredients that suit your taste. The mango in the glass noodle salad can easily be swapped for papaya or cantaloupe, both offering a similar sweetness with a slightly different texture. If you are looking for more bite, adding some shaved fennel or radishes alongside cucumbers and soybeans is a fantastic choice.
For those who love a bit of extra tang, try adding some pickled daikon or ginger to the mix. The daikon introduces a mild, peppery snap, while pickled ginger provides a citrusy note. For a final touch, a handful of toasted peanuts or cashews scattered over the top offers a wonderful roasted note with a subtle natural sweet undertone.
