Sesame-crusted tuna with lime, mango and chilli coulis and wilted pak choi

Sesame-crusted tuna with lime, mango and chilli coulis and wilted pak choi

By
From
How to Cook Healthily
Serves
2
Photographer
Issy Croker

This looks a lot more demanding to make than it actually is. Just try to buy the freshest tuna possible.

Ingredients

Quantity Ingredient
olive oil, for cooking
225g pak choi
3 tablespoons sesame seeds
2 tuna steaks
sea salt
black pepper

For the coulis

Quantity Ingredient
1 large, very ripe mango, peeled, pitted and roughly chopped
1/2 lime, juiced
1/4 red onion, roughly chopped
1 small red chilli

Method

  1. Begin by making the coulis. Place the mango, lime juice, red onion and chilli (chile) in a blender and blend to a smooth purée. Pour this mixture through a fine sieve into a saucepan, pushing it through with a spoon.
  2. Heat a little oil in a frying pan and gently sauté the pak choi (bok choy) until wilted.
  3. Sprinkle the sesame seeds onto a large plate and mix in a little salt and pepper. Lay the tuna steaks on the sesame seeds and press down so that the seeds stick. Flip the tuna and coat the other sides in the same way.
  4. Heat 1 tablespoon oil in a wide frying pan and, when hot, gently place the sesame-coated tuna in the pan. Fry for about 3 minutes on each side, turning them as gently as possible so as not to knock the seeds off.
  5. Warm through the coulis and the pak choi. Divide the pak choi between 2 plates, placing it in the centre. Slice the tuna steak and place it on top of the pak choi, then drizzle the coulis over the top.

Note

  • Fish and seafood

    Perfect for lunch or dinner
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