I have seen a lot of blogs around this week on New Year’s resolutions, plans and dreams. I am not one for New Year’s resolutions and if you believe the stats (and I do), most people who set New Year’s resolutions have given up on them by 31 January.
But I do like the idea of getting the year off on the right foot. I like this manifesto idea from Genie at Bunny Eats Design, and the graphic she has done is super cute. I also like the idea I have seen in a number of places of coming up with a word or two as a theme for the year. I am working on my manifesto but for this year my theme for the year is Joy and Determination. Do you have a theme for the year?
I mentioned in this post for chilli prawns on lemongrass skewers that one of my goals for this year was to create more of my own recipes. I know that with going back to work this week, getting creative is not going to be as easy, with the brain being a bit dead after work. To get the jump on this I came up with this recipe for sesame and soy seared tuna on the weekend. It also ticks a box in that I would like to get more fish in my diet and given I mainly go out for breakfast, the best way to get fish in my diet is to cook it.
That is not to say I don’t like fish for breakfast. My Mum does a mean sardines on toast and I quite like a bit of kipper as well. But not many cafes offer fish options for breakfast and I generally am very lazy at home when I have breakfast, usually having instant oats or promite on toast (I know as an Australian it should be vegemite but I just prefer promite). I may stretch to a poached egg on the weekend.
I have definitely eaten sesame seed seared tuna at restaurants when I used to be less of a homebody. The sesame seeds were much more of a crust. I had a go at doing that but eventually had to give up as I couldn’t get them to stick. Does anyone know the trick?
Tuna is one of the fishes that I am most comfortable cooking with, possibly because it is the most like a piece of steak. And you cook it sort of like steak – I like my tuna rare (so bear that in mind when reading the recipe). The soy and sesame both have a lovely smoky flavor and I have added the chilli to get a touch of sweetness and spice.
Added bonuses of this recipe are the time it takes to cook and the number of calories. Preparation time is all of about 5 minutes and cook time is only 10 minutes. I got a rather large piece of tuna and while I ate the whole recipe below in one sitting, if I am being honest, then the recipe below could easily serve two with a good salad and some nice rice or noodles. I served it just cut in to two pieces but you could also slice it thinly for something a bit fancier looking (you know I am not very fancy). If you go with the serving two people option it is only 260 calories.
- 350g of tuna steak
- 1 tbs soy sauce
- 1/2 tsp of chilli flakes
- 1/2 tsp of sesame seeds (when I tried to do a crust I used a lot more than this)
- 1/2 tsp of sesame oil
- 1/2 tsp of coriander, finely chopped
- olive oil spray
- Mix the soy sauce, chilli flakes, sesame seeds and sesame oil in a bowl large enough to hold the steak.
- Add the tuna and make sure it is coated with the sauce combination.
- Heat a grill pan over a medium high heat and spray with olive oil spray.
- Once the pan is hot, add the tuna and pour any leftover sauce over the tuna steak.
- Cook for about 4 minutes each side depending on how well done you like your tuna steak.
- Remove the tuna from the pan and garnish with the coriander.