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For a quick but flavor-packed meal, try sesame-seared tuna with fennel apple slaw! Tender fish with light breading over crunchy slaw makes this dish so satisfying.
In my opinion, satisfying dishes really come down to having a variety of textures and flavors. And thankfully, you can achieve both of those things without spending a ton of time in the kitchen!
This sesame-seared tuna with fennel apple slaw is a great example. Perfectly cooked tuna with a light breading of panko and sesame seeds on top of an earthy, sweet slaw makes this dish a true standout.
Best of all, putting it all together is as easy as combining ingredients, following an easy breading process, then cooking the tuna for about 6 minutes. Including prep time, you can be ready to eat in 15 minutes or less!
Whether you’re looking to incorporate more healthy fish into your diet or don’t know what to make with fennel, this unique recipe is a great way to break out of your norm. It’s perfect for a quick lunch or light dinner any day of the week.
How to make sesame-seared tuna with fennel apple slaw
This tasty recipe follows a very straightforward process. Let’s see how it’s done!
Step 1: In a large bowl, combine the fennel, apples, carrots, and radishes.
Step 2: In a small bowl, whisk together the vinegar, olive oil, sesame oil, ¼ teaspoon of salt, and red pepper. Pour over the vegetables and toss well.
Step 3: Sprinkle one side of the tuna steaks with the remaining salt and pepper.
Step 4: In a shallow dish, whisk together the egg and water. On a medium plate, mix together the panko and sesame seeds.
Step 5: Heat the peanut oil in a nonstick skillet over medium-high heat.
Step 6: Dip both sides of the tuna steaks in the egg mixture, then press into the panko mixture.
Step 7: Once the oil is hot, add the tuna to the skillet. Cook for about 3 minutes, then flip and cook for another 3 minutes. The tuna should still be pink in the center.
Step 8: Transfer the tuna to a cutting board and cut into ¼-inch slices.
Step 9: Divide the spinach among 4 serving plates. Top with the slaw and tuna.
Serve while the tuna is warm and enjoy!
Tips for making this recipe
I think crunch is a really big part of what makes this dish so good. So while you could skip the panko to save on some carbs, I highly recommend trying it with the panko at least once.
I like to use a combination of white and black sesame seeds because I think it looks nice. However, this is purely aesthetic. Feel free to use one or the other if that’s what you have on hand!
Finally, whatever you do, do NOT overcook the tuna. You want some pink in the middle for the best texture and flavor.
This dish is best served right away. You want the tuna to be warm out of the pan and the slaw to retain maximum crunchiness.
If you do have leftovers, you can store them in an airtight container in the refrigerator for up to three days. The slaw may lose a little crunch, but it will still be delicious. I recommend eating cold so you don’t overcook the tuna by trying to warm it up.
Other healthy fish recipes
Trying to incorporate more lean fish into your diet? It’s such a versatile and healthy ingredient! Here are some of my favorite recipes that I know you’ll enjoy.
Looking for more healthy weeknight inspiration? Try one of these 10 Low-Carb Seafood Recipes for Diabetics!
When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Sesame Seared Tuna with Fennel Apple Slaw
- ½ medium fennel bulb, (thinly sliced)
- 1 medium green apple, *cut into matchsticks)
- ½ cup shredded carrots
- 2 radishes, (thinly sliced into half moon shapes)
- 3 tablespoons rice vinegar
- 4 teaspoons extra-virgin olive oil
- ¼ teaspoon sesame oil
- ½ teaspoon kosher salt, (divided)
- ⅛ teaspoon crushed red pepper
- ¾ pound yellowfin tuna
- ¼ teaspoon freshly ground black pepper
- 1 large egg
- 1 tablespoon water
- ¼ cup panko
- 2 tablespoons sesame seeds, (white, black, or both)
- 1 tablespoon peanut oil
- 4 cups baby spinach leaves
- In a large bowl, combine the fennel, apples, carrots, and radishes.½ medium fennel bulb, 1 medium green apple, ½ cup shredded carrots, 2 radishes
- In a small bowl, whisk together the vinegar, olive oil, sesame oil, ¼ teaspoon of salt, and red pepper. Pour over the vegetables and toss well.3 tablespoons rice vinegar, 4 teaspoons extra-virgin olive oil, ¼ teaspoon sesame oil, ½ teaspoon kosher salt, ⅛ teaspoon crushed red pepper
- Sprinkle one side of the tuna steaks with the remaining salt and pepper.¾ pound yellowfin tuna
- In a shallow dish, whisk together the egg and water.1 large egg, 1 tablespoon water
- On a medium plate, mix together the panko and sesame seeds.¼ cup panko, 2 tablespoons sesame seeds
- Heat the peanut oil in a nonstick skillet over medium-high heat.1 tablespoon peanut oil
- Dip both sides of the tuna steaks in the egg mixture, then press into the panko mixture.
- Once the oil is hot, add the tuna to the skillet. Cook for about 3 minutes, then flip and cook for another 3 minutes. The tuna should still be pink in the center.
- Transfer the tuna to a cutting board and cut into ¼-inch slices.
- Divide the spinach among 4 serving plates. Top with the slaw and tuna.4 cups baby spinach leaves