Seared Tuna with Sesame & Edamame

Sometimes the best meals are the ones that look impressive but come together in minutes. Seared tuna with sesame and edamame is a restaurant-quality dish that's deceptively simple to make at home. Beyond its visual appeal, this recipe delivers serious eye-health benefits. Tuna is rich in DHA omega-3 fatty acids that support retinal cell membranes and help reduce dry eye, whilst sesame seeds provide zinc and vitamin E for antioxidant protection. It's a meal that tastes indulgent whilst genuinely supporting your vision.

Ingredients (serves 2):

For the tuna:

• 2 fresh tuna steaks (about 200g each, 2-3cm thick)

• 2 tbsp sesame seeds (mixed black and white)

• 1 tbsp olive oil

• Sea salt and freshly cracked black pepper

For the edamame salad:

• 200g edamame beans (shelled, fresh or frozen)

• 1 cucumber, cut into ribbons with a peeler

• 1 carrot, julienned or spiralised

• 2 spring onions, thinly sliced

• Handful of fresh coriander leaves

• 1 red chilli, thinly sliced (optional)

For the soy-ginger dressing:

• 2 tbsp soy sauce (or tamari)

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp fresh ginger, grated

• 1 clove garlic, minced

• 1 tsp honey or maple syrup

• Juice of half a lime

To serve:

• Extra sesame seeds for garnish

• Lime wedges

• Pickled ginger (optional)

Method:

1. Prepare the dressing: Whisk together soy sauce, rice vinegar, sesame oil, grated ginger, garlic, honey, and lime juice in a small bowl. Set aside.

2. Cook the edamame: If using frozen edamame, cook according to packet instructions (usually 3-4 minutes in boiling water). Drain and run under cold water to stop cooking. Pat dry.

3. Prepare the salad: In a large bowl, combine the cooked edamame, cucumber ribbons, julienned carrot, spring onions, coriander, and chilli if using. Toss gently.

4. Coat the tuna: Pat the tuna steaks completely dry with kitchen paper. Season both sides with salt and pepper. Press the sesame seeds onto both sides of each tuna steak, coating evenly.

5. Sear the tuna: Heat olive oil in a heavy-based pan (cast iron works brilliantly) over high heat until smoking hot. Sear the tuna for 1-1.5 minutes on each side for rare (the centre should remain pink/red). For medium-rare, cook 2 minutes per side. Don't overcook: tuna should be rare to medium-rare.

6. Rest and slice: Remove tuna from the pan and let it rest for 1 minute. Slice into 1cm thick slices against the grain.

7. Assemble: Toss the edamame salad with half the dressing. Divide between two plates. Arrange the sliced tuna on top. Drizzle with remaining dressing. Garnish with extra sesame seeds and serve with lime wedges and pickled ginger if using.

Serving Suggestions:

• Serve over steamed jasmine rice or soba noodles for a more substantial meal

• Add avocado slices for extra healthy fats

• Pair with miso soup as a starter

• Top with crispy shallots for added texture

• Serve alongside seaweed salad for an authentic Japanese-inspired meal

The Recipe's Health Benefits:

• Tuna: Rich in DHA omega-3 fatty acids that support retinal cell membranes, reduce inflammation, and may help prevent age-related macular degeneration. Quality matters: look for sustainably caught, sushi-grade tuna.

• Sesame seeds: Contain zinc and vitamin E, both essential for protecting eyes from oxidative stress and supporting overall retinal health.

• Edamame: Provides lutein and zeaxanthin, the only carotenoids that accumulate in the retina and act as natural blue light filters, protecting against digital eye strain.

• Ginger: Anti-inflammatory compounds support healthy blood flow to the eyes and may reduce the risk of diabetic retinopathy.

• Cucumber & carrot: Hydration and beta-carotene for vitamin A production, essential for maintaining healthy corneas and preventing night blindness.

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