Dinner
Sesame-Crusted Tuna with Rice and Edamame
A tuna steak rolled in sesame seeds and seared rare, sliced over rice with edamame and cucumber in a tamari dressing. 52 g of protein for 530 kcal.
- Calories
- 530kcal
- Protein
- 52g
- Fat
- 14g
- Carbs
- 47g
Per serving, makes 1. 15 minutes of work. Published 8 September 2026.
Allergens
- Fish
- Soya
- Sesame
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Tuna steak150 g
Weighed raw.
- Sesame seeds8 g
- Cooked white rice130 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
- Edamame beans, shelled80 g
Shelled weight. In the pod, about half of what you weigh is pod.
- Tamari1 tbsp (15 g)
- Toasted sesame oil1 tsp (4 g)
- Cucumber60 g
- Rice vinegarA splash
Method
Boil the edamame for three minutes, drain, and toss with the rice, diced cucumber, half the tamari and the vinegar.
Pat the tuna dry, brush it with the sesame oil and press the sesame seeds onto both flat sides.
Heat a dry pan until it is smoking. Sear the tuna for ninety seconds a side. The outside should be white and the centre still pink.
Rest it for two minutes, slice thickly, and lay it over the rice with the rest of the tamari poured over.
Worth knowing
- Tuna steak has the least fat of any fish in the table at 1 g per 100 g, so the sesame and its oil are most of the 14 g here.
- Ninety seconds a side is for a steak about two centimetres thick. Cooked through, tuna goes dry and tastes tinned.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.
- Miso Aubergine with Rice and Edamame493 kcal · 21P
- Gochujang Tofu Rice Bowl with Cucumber and Carrot575 kcal · 31P
- Soy and Ginger Mackerel with Rice and Cucumber521 kcal · 35P
- Tuna Poke Bowl with Edamame and Sesame628 kcal · 52P
- Gochujang Pork Rice Bowl633 kcal · 49P
- Turkey and Cashew Stir-Fry with Rice529 kcal · 50P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.