Sesame-Crusted Tuna Steak with Garlic Pak Choi
A quick, one-pan dish featuring a crispy sesame-crusted tuna steak with tender pink centers, served with garlic-soy stir-fried pak choi. Ready in minutes.
- Time
- 20 min
- Serving
- 330 kcal
- Ingredients
- ≈ $5.80
- Protein
- 47 g
Ingredients
- 1 Tuna steakpack 300 g ≈ $9.00Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 150 g
- 2 Sesame seeds 10 g
- 3 Bok choypack 300 g ≈ $2.50Not in every store: Walmart, Kroger, Costco, Target, Trader Joe's, Safeway, Whole Foods 150 g
- 4 Garlic≈ $10.00 per kg 5 g
- 5 Soy sauce 15 ml
- 6 Sesame oil 5 ml
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Pat the tuna1 dry with paper towels. Rinse the pak choi, drain well, and halve lengthwise. Mince the garlic4 finely.
Press the tuna1 into the sesame seeds on all sides, coating it evenly so the crust sticks.
Heat the skillet over high heat for 2 minutes, then add half the sesame oil. Sear the tuna1 1–1.5 minutes per side until golden and crispy, keeping the inside pink. Transfer to a cutting board.
In the same skillet, warm the remaining oil over medium heat. Add the pak choi cut-side down and cook 2 minutes until the edges brown.
Stir in the garlic4 and soy sauce, tossing to coat. Simmer 1 minute until the stems soften but still hold a bite.
Slice the tuna1 into 1-cm thick strips. Serve with the pak choi and pan sauce.
Tips
- Why it works
- Pat the tuna dry to prevent steam from blocking the crust and ensure even browning. Wet surfaces cause uneven cooking and a soggy crust.
- Substitutions
- Use sunflower oil instead of sesame oil if you don’t have it; swap bok choy for baby spinach (100g) but cook it for 1 minute less.
- Common mistakes
- Overcooking the tuna turns it gray and rubbery; check the center with a knife. It should stay pink and firm.
- Storing and reheating
- Eat fresh or refrigerate for 1 day; reheat in a dry pan for 30 seconds per side. Freezing ruins the texture.
- Serve with
- Pair with steamed jasmine rice and a cold beer for a light, balanced dinner.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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