Flavour of the Month: Seared Miso Tuna Steaks
This Japanese-inspired seared tuna dish makes a nutritious, satisfying mid-week meal. Best of all, it’s quick and simple to cook!
Prep time: 10 mins
Cook time: 20 mins
2x 150g tuna steaks
2 tbsp miso paste (we recommend using brown miso rather than white)
4 tbsp sesame seeds
5 spring onions, sliced at an angle
150g sugar snap peas
100g white rice
Hot sauce for drizzling e.g. sriracha (optional)
- Cook the rice. We like to steam cook rice as this gives it a nice sticky taste, but if you don’t have a rice cooker, just cook on a regular hob in a medium saucepan according to instructions (about 15-20 minutes).
- Meanwhile, spread the miso paste evenly over both sides of the tuna steaks.
- In a medium frying pan on medium heat, heat 1 tbsp olive oil, then sear the tuna for 2 minutes on each side (or 1 ½ minutes for rare.)
(If this is your first time cooking tuna steak, it is safe to eat it pink. Don’t overcook.)
- Remove tuna steaks from pan and set to one side to rest.
- Add the spring onions and sugar snap peas to the pan, and fry for 2 minutes.
- In a dry pan, lightly toast the sesame seeds until golden.
- Serve the sliced tuna steaks and vegetables on a bed of rice, and sprinkle with toasted sesame seeds to finish.
- Optional – drizzle over some hot sauce. We love sriracha!
More fish & seafood recipes
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Fish & Feta Traybake with Smashed Minted Peas
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