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Sesame Seared Tuna with Fennel Apple Slaw
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5 from 1 vote

Sesame Seared Tuna with Fennel Apple Slaw

For a quick but flavor-packed meal, try sesame seared tuna with fennel apple slaw! Tender fish with light breading over crunchy slaw makes this dish so satisfying.
Prep Time5 mins
Cook Time6 mins
Total Time11 mins
Course: Main Dishes
Cuisine: American, Asian
Diet: Diabetic
Keyword: easy Asian recipes, easy lunch recipes, fennel slaw, quick recipes, sesame seared tuna
Servings: 4 servings
Calories: 270kcal
Author: Diabetic Foodie

Ingredients

  • 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
  • ½ teaspoon kosher salt (divided)
  • teaspoon crushed red pepper
  • ¾ pound yellowfin tuna
  • ¼ teaspoon freshly ground black pepper
  • 1 large egg
  • 1 tablespoon water
  • ¼ cup panko
  • 2 tablespoons sesame seeds (white, black, or both)
  • 1 tablespoon peanut oil
  • 4 cups baby spinach leaves

Instructions

  • In a large bowl, combine the fennel, apples, carrots, and radishes.
    ½ medium fennel bulb, 1 medium green apple, ½ cup shredded carrots, 2 radishes
  • In a small bowl, whisk together the vinegar, olive oil, sesame oil, ¼ teaspoon of salt, and red pepper. Pour over the vegetables and toss well.
    3 tablespoons rice vinegar, 4 teaspoons extra-virgin olive oil, ¼ teaspoon sesame oil, ½ teaspoon kosher salt, ⅛ teaspoon crushed red pepper
  • Sprinkle one side of the tuna steaks with the remaining salt and pepper.
    ¾ pound yellowfin tuna
  • In a shallow dish, whisk together the egg and water.
    1 large egg, 1 tablespoon water
  • On a medium plate, mix together the panko and sesame seeds.
    ¼ cup panko, 2 tablespoons sesame seeds
  • Heat the peanut oil in a nonstick skillet over medium-high heat.
    1 tablespoon peanut oil
  • Dip both sides of the tuna steaks in the egg mixture, then press into the panko mixture.
  • Once the oil is hot, add the tuna to the skillet. Cook for about 3 minutes, then flip and cook for another 3 minutes. The tuna should still be pink in the center.
  • Transfer the tuna to a cutting board and cut into ¼-inch slices.
  • Divide the spinach among 4 serving plates. Top with the slaw and tuna.
    4 cups baby spinach leaves

Notes

This recipe is for 4 servings of tuna over fennel apple slaw.
Do not overcook the tuna. It should still be pink in the middle.
Leftovers can be stored in an airtight container in the refrigerator for up to three days.

Nutrition

Calories: 270kcal | Carbohydrates: 15.2g | Protein: 23.2g | Fat: 14.2g | Saturated Fat: 1.8g | Polyunsaturated Fat: 4.4g | Monounsaturated Fat: 4.2g | Trans Fat: 0g | Cholesterol: 69.3mg | Sodium: 459.8mg | Potassium: 641.3mg | Fiber: 4.3g | Sugar: 7.5g | Net carbs: 10.9g