Sesame Seared Tuna with Herby Runner Beans

Fresh tuna steaks are crusted with black sesame seeds, then quickly seared and served rare, so be sure to use the best quality fresh tuna that you could find. It's quick and easy enough for a weeknight but also special enough for entertaining. Tuna is healthy, packs in nutrients, with lots of omega-3 fatty acids and protein. The underated runner beans, aka stringless beans, are a member of the bean family and they have a mild, pleasant taste. They are an excellent protein source, as 29% of their calories are from protein, and high in folate and fiber too.

40 g Basil leaves
20 g Mint leaves
Zest and juice of 1 small organic lemon
2 tbsp Extra-virgin olive oil
1 tbsp Dijon mustard
1 tbsp Small capers
6 Anchoives, mashed
350 g Runner beans, sliced diagonally
4-5 tbsp Black sesame seeds
1 tbsp Olive oil
2x200 g Tuna steak
1-2 tbsp Flat parsley, chopped

Put the basil and mint leaves in a small food processor with the lemon zest and juice, 2 tablespoons of olive oil and Dijon mustard. Blitz to a purée. Take out 2 tablespoons to use as a marinade for the fish, then stir the capers and anchovies into the rest. Set aside for runner beans.
Cook the runner beans in boiling salted water for 5 minutes until tender but still with a little bite. Drain and set aside.
Spread sesame seeds out on a plate. Brush each tuna steak with one tablespoon of herby mixture, then press into sesame seeds to coat.
Heat olive oil in a cast iron skillet over high heat until very hot. Place steaks in the pan and sear for about 45-60 seconds on each side, depends on the thickness.
Toss half the herby dressing through the warm beans with the parsley and pile onto two plates. Top with the tuna and serve with the remaining dressing.

23 comments:

Cooking Julia 18/2/23 23:35: What a nice dish and a good way to cook tuna.
Brian's Home Blog 19/2/23 00:09: I think that tuna would make everyone happy here!
DeniseinVA 19/2/23 02:08: Oh yes, love the look of this and I love tuna. Thank you Angie, you always make me smile with these delightful presentations.
Mbul Kecil 19/2/23 04:15: yummy! Tuna steak sounds fancy for special dinner. I like how beautiful the tuna's fillet....Nice Angie ^^
Margaret D 19/2/23 06:22: Looks and sounds very tasty.
Lola Martínez 19/2/23 09:39: El atún no es de mis pescados favoritos por la dificultad que encuentro para cocinarlo, si se hace poco queda crudo por dentro y cuando se hace mucho se pasa. Pero me gusta como la has preparado y lo has acompañado con las judías verdes.
Un beso.
Rainbow Evening 19/2/23 12:05: interesting way to cook tuna....yummy.
DEZMOND 19/2/23 13:22: I've never heard of runner beans before, do they run at the Olympics? LOL
ashok 19/2/23 15:20: Looks yummy
Bill 19/2/23 15:54: Another delicious looking meal.
Jeff the Chef 19/2/23 16:10: I love the colors in this dish. The tuna looks spectacular!
Anonymous 19/2/23 16:19: Judee from Gluten Free A-Z blog: I don't eat fish but the herby beans look amazing to me. Yum
foodtravelandwine 19/2/23 18:33: Delicious combination!....unfortunately, I can't eat fresh tuna anymore since I got an allergy to it, but I used to love it!........Abrazotes, Marcela
roentare 19/2/23 21:23: That looks so well seared and presented. Beautiful photo of it too
Christine 20/2/23 00:32: Never cooked tuna this way, looks good.
Hena Tayeb 20/2/23 02:43: Looks divine.
Carol @Comfort Spring Station 20/2/23 06:19: Yum, yum - looks so good
Rose world 20/2/23 12:31: Never have tuna this way.
speedy70 20/2/23 13:59: Adoro il tonno, ottimo così solo scottato!
My name is Erika. 21/2/23 02:53: I haven't had tuna in quite awhile, and this looks delicious. husg-Erika
Sherry's Pickings 21/2/23 08:29: yep this is a winner for me angie! love tuna and sesame seeds. And love your photos as usual.
David 21/2/23 21:35: Angie, What a beautiful meal! Love tuna seared like this and the greens look perfect. Take Care, Big Daddy Dave
Raymund 26/2/23 22:16: This recipe sounds absolutely amazing! I love tuna and the idea of searing it with black sesame seeds is so unique and flavorful. The addition of the herby runner beans with lemon zest, basil, and mint sounds like the perfect pairing.