Sesame Crusted Miso Tuna

Tuna steaks are rubbed with white miso paste, coated in sesame seeds, and seared for just 90 seconds per side. The result is a beautifully crusted exterior with a pink, tender center. The same pan is used to quickly cook spring onions and green beans, which serve as a fresh, crunchy base for the sliced tuna.

41 Grams of Protein in 15 Minutes

This is one of the fastest high-protein meals you can make. The entire dish is ready in about 15 minutes, including prep time. Tuna is naturally lean and dense in protein, and the miso paste adds umami depth along with beneficial probiotics. The sesame seeds contribute healthy fats, calcium, and a satisfying crunch that contrasts with the tender fish.

Getting the Sear Right

The key to a good tuna steak is a hot pan and a short cooking time. You want a crust on the outside while keeping the inside rare to medium-rare. If you cook tuna all the way through, it becomes dry and chalky. Make sure your pan is very hot before the tuna goes in, and resist the urge to move it around. Let it sit undisturbed for 90 seconds, then flip once.

White miso is milder and sweeter than red miso, which is why it works well here as a glaze rather than an overpowering seasoning. If you can only find red miso, use half the amount and taste as you go. Serve this with steamed rice if you want to add more carbohydrates to the meal.