Recipes>Fish Recipes

Seared Sesame Tuna

by Jamie Oliver from 5 Ingredients – Quick & Easy Food

Easy

Serves 2

Total 10min

Cook 10min

Jamie Oliver’s recipe for Seared Sesame Tuna from the book of his Channel 4 series, Jamie’s Quick & Easy Food, makes a satisfying mid-week meal in just 10 minutes.

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From the book

5 Ingredients – Quick & Easy Food

Jamie Oliver

5 Ingredients – Quick & Easy Food

It only takes 5 ingredients and less than 30 minutes

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Ingredients

Method

Place a large non-stick frying pan on a medium-high heat. Rub the miso all over the tuna, then pat on the sesame seeds to cover. Place in the hot pan with 1 tablespoon of olive oil and sear for 1½ minutes on each side, so it’s beautifully golden on the outside but blushing in the middle. Remove to a board to rest. Quickly wipe out the pan with a ball of kitchen paper, then return to the heat.

Trim the spring onions and slice at an angle the same length as the sugar snaps, tossing both into the hot pan with a few drips of red wine vinegar and a pinch of sea salt for 2 minutes to lightly catch and char. Slice the sesame tuna and serve on top of the veg, drizzled with 1 teaspoon of extra virgin olive oil.

CALORIES 450kcal FAT 27.4g SAT FAT 5.1g PROTEIN 43.9g CARBS 7.5g SUGAR 4g SALT 1.1g FIBRE 3.3g

5 Ingredients by Jamie Oliver is published by Penguin Random House ⓒ Jamie Oliver Enterprises Limited. Photographer: David Loftus

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Ingredients

Method

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