Sesame Tuna Steak with Slaw
Sesame Tuna Steak with Slaw
Primal • High-Protein • Gluten-Free • Dairy-Free • Pescatarian • Whole-Food
Introduction
This Sesame Tuna Steak with Slaw is a fresh, colourful and protein-rich meal combining tender seared tuna steaks with a crunchy homemade slaw of cabbage, red bell pepper and bean sprouts.
Sesame oil and fresh lime create a simple dressing with a rich, nutty and citrusy flavour, while toasted peanuts and sesame seeds add plenty of crunch. The fresh vegetables provide a crisp contrast to the soft, meaty texture of the tuna.
Tuna steaks are naturally rich in high-quality protein, making this an excellent high-protein Primal dinner when you want something lighter but still satisfying. With no grains, dairy or refined sauces required, the recipe keeps the ingredient list simple and focused on whole foods.
Ready with relatively little preparation, this Sesame Tuna Steak with Slaw is ideal for a quick lunch or dinner and makes a refreshing alternative to heavier fish dishes.
Benefits of All the Ingredients
Sesame Oil
Sesame oil provides a distinctive nutty flavour that pairs particularly well with tuna, lime and crunchy vegetables.
It contains predominantly unsaturated fats, including both monounsaturated and polyunsaturated fatty acids.
Sesame oil also naturally contains plant compounds called lignans, including sesamin and sesamolin.
Because sesame oil has a strong flavour, a relatively small amount is enough to season the entire dish.
Lime
Fresh lime provides acidity that balances the richness of the sesame oil, tuna and peanuts.
Limes naturally provide vitamin C as well as citrus plant compounds, including flavonoids.
Using both lime juice and fresh wedges allows the slaw to be dressed while giving each serving an extra burst of fresh citrus at the table.
Cabbage
Shredded cabbage creates the crunchy base of the slaw.
It provides vitamin C, vitamin K, folate and dietary fibre while remaining naturally low in calories.
As a member of the cruciferous vegetable family, cabbage also contains naturally occurring compounds called glucosinolates.
Its crisp texture holds up particularly well to sesame and lime dressing without becoming too soft.
Red Bell Pepper
Red bell pepper adds natural sweetness, crunch and vibrant colour to the slaw.
It is particularly rich in vitamin C and also provides provitamin A carotenoids, vitamin B6 and folate.
Red peppers contain naturally occurring carotenoid pigments that contribute to their bright colour.
Their sweetness provides a useful contrast to the savoury tuna and nutty sesame flavours.
Bean Sprouts
Bean sprouts add another layer of fresh crunch while keeping the slaw light.
Depending on the variety used, they provide small amounts of vitamin C, folate and other micronutrients.
Their mild flavour means they readily take on the lime and sesame dressing.
For food safety, use fresh bean sprouts that have been properly refrigerated and wash them thoroughly. Cooking them is the safer option for pregnant people, young children, older adults and anyone with a weakened immune system.
Toasted Peanuts
Toasted peanuts add a rich, savoury crunch that complements both the sesame dressing and tuna.
They provide plant-based protein, predominantly unsaturated fats, magnesium, niacin and vitamin E, along with dietary fibre.
Toasting intensifies their naturally nutty flavour, meaning a relatively small quantity can add significant texture and flavour to the finished slaw.
Tuna Steaks
Tuna steaks provide the primary source of protein in this recipe.
Tuna contains high-quality complete protein with all nine essential amino acids and naturally provides several important micronutrients, including selenium, vitamin B12, niacin and vitamin B6.
Tuna also provides the long-chain omega-3 fatty acids EPA and DHA, although the amount varies between tuna species.
Quickly searing tuna steaks helps retain their tender texture rather than allowing the relatively lean fish to become dry.
Sesame Seeds
Sesame seeds provide the finishing crunch and reinforce the sesame flavour of the dish.
They contain predominantly unsaturated fats, along with plant-based protein, fibre and minerals including copper, manganese, magnesium and calcium.
Sesame seeds also contain naturally occurring lignans, including sesamin and sesamolin.
Lightly toasting them before serving can intensify their nutty flavour and provide an extra layer of texture to the Sesame Tuna Steak with Slaw.