Contributor Caroline Coker
Yellowfin tuna is a species of fish found in tropical and subtropical oceans around the world. They’re highly migratory, and capable of swimming across an entire ocean! Fortunately for us, yellowfin tuna can also be found off-shore in the Gulf of Mexico, and is hands down one of my favorite varieties of fish to consume. Although the average yellowfin tuna weighs 80 pounds, they can weigh up to 400 pounds! Yellowfin tuna is a low-calorie and low-cholesterol protein source. A 6-oz. serving of yellowfin tuna has less than 200 calories, and provides over 40 grams of protein, with less than has 1 grams of fat. The tuna contains no carbohydrates, fiber or sugar. The main vitamin that yellowfin tuna provides is niacin. This B-vitamin helps your body create energy from the fat, carbohydrates and proteins in the foods that you eat. It also plays a role in proper nerve functioning and blood circulation. The sesame seeds add a nutty taste and a delicate crunch to this dish. Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, selenium, and dietary fiber. This is a very easy recipe to prepare, and so healthy for you!
Sesame Crusted Seared Yellowfin Tuna
Ingredients
4 six-ounce 1 inch thick cut yellowfin tuna steaks
1/4 cup black sesame seeds
1/4 cup of white sesame seeds
sea salt
ground black pepper
2 tablespoons peanut or vegetable oil
Preparation
In a shallow dish, combine the two types of sesame seeds and stir to mix.
Season the tuna with salt and pepper and dredge in the sesame seeds, coating the tuna very evenly.
In a non stick pan, warm the oil until almost smoking (you will need your kitchen hood or fan on high for this),
Arrange the tuna in the pan (making sure not to overcrowd), and cook until the white sesame seeds start to turn golden underneath (around 1 minute).
Carefully turn the tuna over and cook for about another minute.
Transfer the tuna to a cutting board and let it rest for about a minute.
With a very sharp knife, cut the tuna steak into 1/4 inch thick slices, and arrange neatly on a plate.
Serve with soy sauce, seaweed salad or with chimicurri sauce like I did (recipe below).
Chimichurri Sauce
Ingredients
1 bunch cilantro, leaves trimmed from hard stems, rough chopped
1 bunch flat leaf parsley, leaves trimmed from hard stems, rough chopped
1 lemon, seeded and juice from 1/2
1/4 cup red wine vinegar
1 1/2 full tablespoons red pepper flakes
2 tablespoons fresh oregano leaves, rough chopped
1 whole bulb fresh garlic, peeled, smashed, and chopped(about 8 cloves)
2 cups good quality and fresh olive oil (California Olive Ranch)
Sea salt, ground to taste
Preparation
Pulse above ingredients in Vitamix or food processor until consistency is smooth. Serve with pork, chicken, seafood or grilled vegeatables.
