| Prep Time ⇒ | 15 mins |
| Cook Time ⇒ | 5 mins |
| Protein ⇒ | 3g |
| Fat ⇒ | 8g |
| Carbs ⇒ | 20g |
Sesame Seared Tuna and Sushi Bar Spinach Salad
This recipe pays homage to the often-overlooked side of the sushi bar menu, where delicious items like tuna tataki and Japanese-style spinach salad await. While I can’t guarantee authenticity, I can promise that this dish is quick, simple, and absolutely delicious.
Becoming a master sushi chef takes years of dedication, but most of us don’t have that kind of time. Instead, let’s focus on making something from the other side of the menu, like this easy sesame seared tuna paired with a refreshing spinach salad.
As the weather warms up, this dish makes an excellent side for grilled meats. Just remember to toast your sesame seeds properly! I often worry about them getting too dark and ending up stopping too soon, which can result in a loss of that amazing nutty flavor. I’m still working on perfecting this technique, but I hope you’ll give this recipe a try soon. Enjoy!
Ingredients :
For the Spinach Salad:
- ½ pound baby spinach leaves
- 3 tablespoons white sesame seeds
- 1 tablespoon white sugar
- 1 tablespoon soy sauce (or to taste)
- ½ teaspoon mirin
For the Miso Mayo Sauce:
- ¼ cup mayonnaise
- 2 teaspoons white miso paste
- 1 tablespoon seasoned rice vinegar
For the Seared Tuna:
- 2 (5 ounce) sushi-grade ahi tuna steaks
- Salt, to taste
- 2 tablespoons black sesame seeds
- 2 teaspoons vegetable oil
- 1 tablespoon prepared ponzu sauce
Directions :
Step 1: In a dry pot over medium-high heat, place the spinach and cook, stirring, until it just begins to wilt, about 1 to 2 minutes. Transfer the spinach to a strainer to cool.
Step 2: While the spinach cools, toast the white sesame seeds in a dry pan over medium heat until they are light golden brown. Transfer them to a mortar and pestle, and crush into a coarse paste, leaving some seeds whole. Add the white sugar, soy sauce, and mirin, and stir to combine. Set aside.
Step 3: Once the spinach is cool, place it on a towel and squeeze out any excess liquid. Roughly chop the spinach and transfer it to a mixing bowl. Add the sesame dressing and mix well. Cover and chill thoroughly before serving.
Step 4: For the miso mayo sauce, combine the mayonnaise, miso paste, and rice vinegar in a bowl. Refrigerate until ready to use.
Step 5: Lightly salt the tuna steaks, then coat all sides with sesame seeds, pressing them lightly to adhere.
Step 6: Brush a nonstick pan with vegetable oil and heat it over medium heat. Sear the tuna steaks for 30 to 45 seconds on each side, including the edges.
Step 7: Slice the seared tuna and place it over the miso mayo sauce. Brush the tuna with ponzu sauce and serve it alongside the chilled spinach salad.
Chef’s Notes :
Feel free to add a splash of toasted sesame oil to the spinach if you prefer. You can also substitute white sesame seeds for the black on the tuna. After searing, the tuna can be chilled in the fridge and served cold for a different twist!
Health Benefits of Ingredients :
Sesame Seared Tuna and Sushi Bar Spinach Salad is a vibrant and nutritious dish that beautifully combines the rich flavors of seared tuna with the freshness of spinach and other wholesome ingredients. This salad not only delights the palate but also offers a multitude of health benefits thanks to its carefully selected components. Let’s take a closer look at the ingredients in this delicious dish and their nutritional advantages.
Sesame Seared Tuna
At the heart of this salad is sesame seared tuna, a lean source of protein that is both flavorful and nutritious. Tuna is rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. Omega-3s are known to lower the risk of heart disease and promote overall well-being. Additionally, tuna is high in vitamin D and selenium, both of which play crucial roles in immune function and maintaining healthy bones. For more detailed information about tuna and its benefits, click here to learn more on Wikipedia.
Sesame Seeds
The sesame seeds used in searing the tuna not only add a delightful crunch but also bring a wealth of nutritional benefits. These tiny seeds are rich in healthy fats, protein, and essential vitamins and minerals, including calcium, magnesium, and iron. The lignans found in sesame seeds have antioxidant properties and may help improve cholesterol levels. Including sesame seeds in your diet can support heart health and provide a good source of energy.
Spinach
The base of the salad is fresh spinach, a powerhouse of nutrients. Spinach is loaded with vitamins A, C, and K, as well as folate and iron. Vitamin A supports eye health, while vitamin C boosts the immune system and aids in collagen production. Vitamin K is crucial for blood clotting and bone health. Spinach is also rich in antioxidants, which help combat oxidative stress and inflammation in the body. Its low calorie content makes it an excellent choice for adding volume and nutrition to your meals.
Cucumbers
Cucumbers add a refreshing crunch to the salad while providing hydration and essential nutrients. They are low in calories and high in water content, making them a great choice for weight management and hydration. Cucumbers contain vitamins K and C, as well as potassium and magnesium, which contribute to overall health. Their antioxidant properties may also help reduce inflammation.
Carrots
Shredded carrots are another colorful addition to the salad, offering sweetness and crunch. They are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is essential for maintaining healthy vision and immune function. Carrots are also high in fiber, which supports digestive health and can help regulate blood sugar levels.
Avocado
Adding avocado to the salad not only enhances the creaminess but also provides healthy fats and additional nutrients. Avocado is rich in monounsaturated fats, which are beneficial for heart health. It also contains potassium, which helps regulate blood pressure, and fiber, which promotes digestive health. The vitamins E and C found in avocados support skin health and immune function.
Soy Sauce
A light drizzle of soy sauce adds umami flavor to the salad. While soy sauce is high in sodium, using it in moderation can enhance the overall taste without overwhelming the dish. For those looking to reduce sodium intake, low-sodium soy sauce or tamari can be excellent alternatives. Soy sauce contains antioxidants and compounds that may have health benefits, including potential cancer-fighting properties.
The Balance of Flavors and Nutrition
Sesame Seared Tuna and Sushi Bar Spinach Salad exemplifies how a meal can be both delicious and nourishing. The combination of lean protein, fresh vegetables, and healthy fats creates a balanced dish that caters to various dietary needs. This salad is perfect for a light lunch or a satisfying dinner, providing essential nutrients while being easy to prepare.
If you’re inspired by these health benefits and want to discover more nutritious and tasty recipes, visit hearty-recipes.com for a variety of options that prioritize flavor and health.
In summary, Sesame Seared Tuna and Sushi Bar Spinach Salad is not just a meal; it’s a celebration of fresh ingredients and balanced nutrition. The next time you enjoy this vibrant dish, take comfort in knowing that you’re indulging in a recipe that nourishes your body while tantalizing your taste buds. Savor the flavors, embrace the healthful components, and enjoy every delicious bite!