Seared tuna steaks encrusted with toasted sesame seeds, served alongside vibrant steamed broccoli. This nutrient-dense, high-protein plate supports cardiovascular health, immune defense, and cellular repair—all from unprocessed, real ingredients.
Preparation Time
- Prep time: 10 minutes
- Cook time: 6–8 minutes
- Total time: 18 minutes
- Servings: 2 plates
Ingredients
- 2 tuna steaks (120–150 g each), preferably wild-caught
- 2 tablespoons white or black sesame seeds (or a mix)
- 1 tablespoon tamari or coconut aminos (optional, for flavor)
- 1 teaspoon toasted sesame oil
- 2 cups broccoli florets
- 1 tablespoon lemon juice
- Sea salt and freshly ground black pepper to taste
- Optional: fresh ginger or chili flakes for garnish
Instructions
- Prep the tuna: Pat steaks dry. Rub with a small amount of sesame oil, season with salt and pepper. Press sesame seeds evenly onto both sides.
- Sear the tuna: Heat a nonstick skillet or cast-iron pan over medium-high. Sear each side for 1.5–2 minutes for rare (or longer for well-done). Remove and let rest 2 minutes.
- Steam the broccoli: Place florets in a steamer basket over boiling water. Cover and steam for 5–6 minutes until tender-crisp.
- Drizzle broccoli with lemon juice and a pinch of sea salt. Plate with tuna and garnish as desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 350 kcal |
| Protein | 38 g |
| Fat | 18 g |
| Carbohydrates | 6 g |
| Fiber | 3 g |
| Omega-3 (EPA/DHA) | ~1.2 g |
| Iron | ~2 mg |
| Vitamin C | ~80 mg (100% DV) |
Health Benefits
1. Heart and brain support
Tuna is a rich source of EPA and DHA, long-chain omega-3 fatty acids that reduce systemic inflammation and support brain, eye, and cardiovascular function.
Reference: Mozaffarian D & Wu JH. (2011). Omega-3 fatty acids and cardiovascular outcomes. JACC.
2. Antioxidant and detoxification defense
Broccoli provides glucosinolates, which activate phase II liver enzymes and support detox pathways. It’s also high in vitamin C and sulforaphane, potent antioxidants.
Source: Fahey JW et al. (1997). Broccoli sprouts and cancer prevention. PNAS.
3. Muscle and tissue repair
Tuna is a complete protein source, supporting muscle repair, immune function, and hormone production. Sesame seeds add trace minerals like zinc and copper.
Reference: Pasiakos SM et al. (2015). Protein requirements and metabolic roles. JAND.
Cooking Tips
- Sear tuna properly: High heat and short cooking times prevent dryness and preserve omega-3 fats.
- For rare or medium-rare: Internal temperature should be ~50–55 °C (122–130 °F).
- Use a mix of white and black sesame seeds for visual contrast and extra flavor.
- Enhance broccoli with a light drizzle of tahini-lemon dressing or a pinch of seaweed flakes.
- Add freshness: Serve with cucumber ribbons or daikon radish for a clean, crisp finish.
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