Sesame Seared Tuna with Fennel Apple Slaw

Before fennel goes out of season, try it raw in this Fennel Apple Slaw. Paired with Sesame Seared Tuna, it makes a perfect quick meal that just happens to be gluten-free.

Sesame Seared Tuna with Fennel Apple Slaw

Browsing the seafood counter at the grocery store, I spotted some gorgeous yellowfin tuna. It was pricey, but I was only cooking for one so I decided to go for it.

I also had a bulb of fennel and some radishes in the refrigerator, gifts from my husband after a shopping spree. I thought about making Fennel Kale Slaw, but I didn’t have any kale. I did have a green apple, however. Hello Fennel Apple Slaw.

Tips for Making Sesame Seared Tuna with Fennel Apple Slaw

  • You can skip the panko to save some carbs, but it does give the tuna a nice crunch. And every meal needs some crunch.
  • I like to use a combination of white and black sesame seeds because it looks nice, but feel free to use one or the other if that’s what you have on hand.
  • If you have a second pair of hands in the kitchen, have them make the slow while you work on the tuna.
  • Do NOT overcook the tuna. You want some pink in the middle.
  • New to fennel? Here’s how to cut a fennel bulb.
Sesame Seared Tuna with Fennel Apple Slaw
Tuna breaded with panko and sesame seeds is lightly seared, then served with a crunchy slaw featuring fennel, green apples, and radishes
Recipe type: Main Dishes
Serves: 4
  • ½ medium fennel bulb, thinly sliced
  • 1 medium green apple, cut into matchsticks
  • ½ cup shredded carrots
  • 2 radishes, thinly sliced into half moon shapes
  • 3 tablespoons rice vinegar
  • 4 teaspoons extra-virgin olive oil
  • ¼ teaspoon sesame oil
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon crushed red pepper

  • ¾ pound yellowfin tuna (approximately 2 steaks)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1 egg
  • 1 tablespoon water
  • ¼ cup panko
  • 1 tablespoon white sesame seeds
  • 1 tablespoon black sesame seeds
  • 1 tablespoon peanut oil

  • 4 cups baby spinach leaves
  1. Toss fennel, apples, carrots, and radishes in a large bowl.
  2. In a small bowl, whisk together vinegar, olive oil, sesame oil, salt, and red pepper. Pour over vegetables and toss well.

  1. Sprinkle one side of tuna steaks with salt and pepper.
  2. In a shallow dish, whisk together egg and water. On a medium plate, mix together panko and both types of sesame seeds.
  3. Heat peanut oil in nonstick skillet over medium-high heat.
  4. Dip both sides of tuna steaks in egg mixture, then press into panko mixture. When oil is hot, add tuna to skillet. Cook for about 3 minutes, then flip and cook about 3 minutes more. (Tuna will still be pink in the center.) Remove from skillet and cut into ¼-inch slices.
  5. Divide spinach among 4 serving plates. Top with slaw and tuna.
You can save yourself a few carbs and skip the panko, but you'll miss out on the crunch factor.

Watching sodium? Cut back on or skip the added salt.

Gluten-free? Use gluten-free panko.
Nutrition Information
Calories: 272 Fat: 13g Saturated fat: 2g Carbohydrates: 16g Sugar: 10g Sodium: 532mg Fiber: 3g Protein: 25g Cholesterol: 79mg

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