No-Meat Fridays, Week 1: Seared Sesame Encrusted Tuna Steaks

In the hopes of helping others with my weekly Friday Lenten conundrum of what to make for dinner, I’m going to try to start a Friday blog series of great no meat dishes. Let’s see how long this lasts before I resort to grilled cheese and tomato soup.

This fabulous meal needed few ingredients and took less then 20 minutes to prepare. In fact, the thing that took the longest was waiting for the rice to cook. It’s prefect for your Lenten, no meat Fridays.

We made seared sesame encrusted tuna steaks with green beans, rice, and wasabi.


Ingredients (for the tuna steaks):
2 fresh tuna steaks (not frozen)
1 tablespoon sesame oil
salt, to taste
pepper, to taste
about 8 tablespoons of sesame seeds

Ingredients (for the green beans):
Half a pound of green beans
1 clove garlic
1 green onion

First, get the rice going. We used our rice cooker to make a cup of rice, which was more than enough for the two of us. Also, warm up a saute pan. It needs to get HOT.

I used the rice cooker for double duty and put a steamer basket on it for the green beans. I but the beans in as soon as the rice started cooking.

Next, start on the tuna. Rub the tuna steaks with the sesame oil and sprinkle with salt and pepper.

Pour the sesame seeds into a shallow dish, and dip the tuna steaks in. Try to cover all sides. We ran out of sesame seeds, so ours weren’t fully covered.

Chop up the green onion and garlic. Put some olive oil in a pan and start cooking the garlic for the beans. Once the beans are done steaming, toss them and the onion, pepper, and salt. You’re not cooking the beans, you’re just keeping them warm, so keep the heat on very low.

Once the pan for the tuna is really, really hot, drop in the steaks. Let them sear on each side for about 1-2 minutes. More like a minute and a half, actually. You’ll want to get a good sear, leaving the middle warm, but mostly raw.


Once everything is ready, put the rice on the plate and the tuna steaks on top. Get a little wasabi to eat with each mouthful of tuna and rice. It kind of tastes like a tuna roll, minus the seaweed.

Like I said, start to finish in about 20 minutes. If tuna steaks weren’t so expensive, this would certainly be added into our weekly dinner rotation. Even with the expense, it’s still a pretty cheap meal considering it’s restaurant-quality, made at home.

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