A healthy nutrient dense high protein dinner !
Looking for a healthy, high-protein dinner that is packed with flavour and ready in less than 20 minutes? This sesame crusted tuna bowl with spicy smacked cucumber salad is just what you need! Featuring perfectly seared tuna coated in a crunchy mix of black and white sesame seeds, fragrant sesame rice, and refreshing Chinese-inspired smashed cucumber salad, it's a delicious and nutritious meal that feels like something you'd order at your favourite Asian restaurant.
This easy tuna rice bowl is one of my favourite post-workout dinners. Tuna is naturally rich in protein and provides an excellent source of omega-3 fatty acids, making it a fantastic choice for a balanced, nutrient-dense meal. Paired with rice for energy and cucumber for a refreshing crunch, this bowl delivers the perfect combination of protein, carbohydrates and healthy fats.
The star of the dish is undoubtedly the sesame crusted tuna. Marinated in soy sauce, then coated in black and white sesame seeds, the tuna is quickly seared in sesame oil to create a beautifully toasted crust while keeping the centre tender and delicious. I love serving it alongside smacked cucumber salad, a popular Asian-inspired side dish where cucumber is lightly smashed to create plenty of craggy edges that soak up the spicy, tangy dressing.
The cucumber salad combines soy sauce, chilli oil, sesame oil, rice vinegar and fresh coriander for a punchy dressing that perfectly balances the richness of the tuna. Add some fluffy rice and tangy pickled onions, and you've got a colourful, satisfying and incredibly flavourful dinner.
Why you'll love this recipe:
High in protein: Tuna is an excellent source of lean protein, ideal for muscle recovery and keeping you feeling satisfied.
Ready in under 20 minutes: A quick and easy dinner perfect for busy weeknights.
Nutrient-dense: Made with wholesome ingredients, healthy fats and fresh vegetables.
Packed with flavour: A delicious combination of toasted sesame, savoury soy, spicy chilli and tangy rice vinegar.
Perfect for meal inspiration: An easy alternative to your usual chicken or salmon rice bowl.
Whether you're looking for a healthy post-workout meal, a quick high-protein lunch or an easy Asian-inspired dinner, this sesame crusted tuna bowl is guaranteed to become a favourite!
🍽️ 2 portions
Ingredients
For the tuna steak
1 tuna steak
1 tsp black sesame seeds
1 tsp sesame seeds
2 tbsp soy sauce
½ tbsp sesame oil
150 cooked rice
1 tbsp pickled onions
For the smacked cucumber
1 cucumber
1 tbsp soy sauce
½ tbsp chilli oil
2 tsp sesame soil
½ tbsp rice vinegar
2 tbsp chopped coriander
Method
Wash the cucumbers and pat them dry with a clean towel. On a cutting board, use a rolling pin or the flat side of a knife to smash the cucumber. The cucumber should crack open and smash into four sections. Repeat along its full length. Once the whole cucumber is completely open into bite-sized pieces.
Add the cucumber pieces to a bowl and incorporate all the dressing ingredients: sesame oil, light soy sauce, and rice vinegar, chilli oil, coriander. Toss well.
For the tuna steak place in a plate and cover with the soy sauce on both sides. Put the sesame seeds on a small plate, mixing white and black. Press each into the sesame seeds on both sides; set aside on a plate.
Heat the sesame oil in a frying pan over a medium-high heat. When smoking hot, fry the tuna steaks for 2-4½ minutes on each side, to taste. Once cooked remove the steak from the pan, slice with a sharp knife and serve on a plate along with the cucumber salad, boiled rice and pickled onions.
FAQs and Tips
Is sesame crusted tuna healthy? Yes! Sesame crusted tuna is a nutritious and protein-rich meal. Tuna is an excellent source of lean protein, omega-3 fatty acids, vitamin B12 and selenium. Combined with fresh cucumber, rice and sesame seeds, this bowl makes a balanced and satisfying dinner.
How much protein is in a tuna bowl? The protein content will depend on the size of your tuna steak and the amount of rice used. Tuna is particularly high in protein, providing approximately 24–25 g of protein per 100 g. This makes it an excellent option for a high-protein lunch or dinner.
Can I use frozen tuna steaks? Yes! Frozen tuna steaks work perfectly for this recipe. Make sure to defrost them thoroughly in the refrigerator before cooking and pat them dry with kitchen paper before coating them in sesame seeds.
Can I eat sesame crusted tuna rare? Yes, tuna is often served seared on the outside and rare in the centre. However, use tuna specifically suitable for raw or lightly cooked consumption, sourced from a reputable supplier, and follow food safety guidance. Cooking times will vary depending on the thickness of your steak.
What is smacked cucumber salad? Smacked cucumber salad is an Asian-inspired side dish, particularly popular in Chinese cuisine. Cucumbers are lightly smashed with a rolling pin or the flat side of a knife before being cut into bite-sized pieces. This creates rough edges that absorb the dressing, making every bite extra flavourful.
Can I make the smacked cucumber salad ahead of time? You can prepare the dressing ahead of time, but I recommend smashing and dressing the cucumber shortly before serving. This keeps the cucumber crisp and crunchy rather than allowing it to release too much water.
What can I serve with sesame crusted tuna? This tuna bowl is delicious served with steamed jasmine rice, brown rice or sushi rice. You can also add edamame, avocado, shredded carrots, spring onions or pickled ginger for extra flavour, texture and nutrients.
How should I store leftover sesame crusted tuna? Store leftover cooked tuna and rice in an airtight container in the refrigerator and consume within 24 hours. Keep the cucumber salad separate where possible, as it will release water over time. Reheat the rice thoroughly and enjoy the tuna cold or gently reheated.
