Jamie Oliver

Seared sesame tuna

With crunchy green veg

Seared sesame tuna

Serves 2
Cooks In10 minutes
DifficultyNot too tricky
Nutrition per serving
  • Calories
    450
    23%
  • Fat
    27.4g
    39%
  • Saturates
    5.1g
    26%
  • Protein
    43.9g
    88%
  • Carbs
    7.5g
    3%
  • Sugars
    4g
    4%
  • Salt
    1.1g
    18%
  • Fibre
    3.3g
    -

Of an adult's reference intake

5 Ingredients – Quick & Easy Food
Recipe From

5 Ingredients – Quick & Easy Food

By Jamie Oliver
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Ingredients

  • 1 heaped tablespoon miso paste
  • 2 x 150 g tuna steaks , (ideally 2cm thick), from sustainable sources
  • 4 tablespoons sesame seeds
  • 8 spring onions
  • 150 g sugar snap peas
Tap For Method
5 Ingredients – Quick & Easy Food
Recipe From

5 Ingredients – Quick & Easy Food

By Jamie Oliver

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Tap For Ingredients

Method

Place a large non-stick frying pan on a medium-high heat. Rub the miso all over the tuna, then pat on the sesame seeds to cover. Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle. Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.

Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char. Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.

Tip

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Nutrition per serving
  • Calories
    450
    23%
  • Fat
    27.4g
    39%
  • Saturates
    5.1g
    26%
  • Protein
    43.9g
    88%
  • Carbs
    7.5g
    3%
  • Sugars
    4g
    4%
  • Salt
    1.1g
    18%
  • Fibre
    3.3g
    -

Of an adult's reference intake