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  • leighannewooten

Pan Seared Sesame Tuna Bowl

Another quick, easy pescatarian meal that is sure to please the masses.

Like many of my go-to recipes, this is a "component" dish. While everything tastes AH-mazing if you get it all in one bite, for those little ones (or adults!) that like to keep their food separate OR don't like a certain ingredient, its easy to eat around it!


We should try to work high omega-3 fat foods, like this tuna, into our meal rotation weekly as this healthy fat is good for so many things especially heart and brain health. While you can eat plant based omega-3 (avocado, chia, flax) daily, you should really only have fish based omega-3's 1-2 times a week because of the concern with heavy metal (especially mercury) toxicity.

Mercury is found in water naturally and from pollution. Big fish like tuna, shark, king mackerel, and swordfish, all great sources of omega-3 can also have more mercury in them. This is because they are higher in the food chain, and eat smaller fish that have mercury in them. The longer a fish lives, the larger it grows and the more mercury it retains.

That being said, current research tells us that the health benefits from eating these fish, in moderation, far outweigh the risk of illness from mercury. Salmon, sardines, cod, and trout are also great sources of omega-3's and since they are not a deep water fish eating other fish, the concern with heavy metals is not there.

Bon Appetit!


  • 4 8 oz tuna steaks (look for sustainably sourced)

  • Salt to taste

  • ~1/3 cup sesame seeds (I use a combo of regular and black)

  • ~2-3 Tbsp EVOO

  • 3 cups cooked rice (We use jasmine and follow the instructions on the package)

  • 2 diced avocados

  • 2 diced mangos

  • 1 shallot, thinly sliced

  • 1 cucumber, diced

  • sesame seeds for garnish

  • Dipping sauce to drizzle on top


  • Cook rice according to directions on package

  • Dice avocado, mango, cucumber, and shallot. Set aside.

  • Salt tuna to taste (go light as the sauce has a good amount of salt as well), and press sesame seeds in to skin lightly.

  • Heat skillet to medium high heat and pour in EVOO. Once heated, place tuna in pan. Do not pick tuna up to check or shake pan around as this will impact the sear you get. After about 3-4 minutes. Flip and cook to desired doneness.

  • Make bowls and top with more sesame seeds and dipping sauce.

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