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

Serves 2


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)




  1. 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). 
  2. Meanwhile, spread the miso paste evenly over both sides of the tuna steaks. 
  3. 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.)
  4. Remove tuna steaks from pan and set to one side to rest.
  5. Add the spring onions and sugar snap peas to the pan, and fry for 2 minutes. 
  6. In a dry pan, lightly toast the sesame seeds until golden.
  7. Serve the sliced tuna steaks and vegetables on a bed of rice, and sprinkle with toasted sesame seeds to finish. 
  8. Optional – drizzle over some hot sauce. We love sriracha!


More fish & seafood recipes

Grilled Salmon with Herby Couscous & Broccoli

Fish & Feta Traybake with Smashed Minted Peas

Prawn Pesto Pasta