⏱ 20 min total

Sesame Seared Tuna

Name: Sesame Seared Tuna
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 tbsp Tamari soy sauce; ¼ tbsp Mirin; ¼ tbsp Honey; ½ tbsp Sesame oil; ¼ tbsp Rice wine vinegar; ¼ tbsp Sesame seeds; 3 oz Yellowfin tuna; ¼ tbsp Olive oil; ¼ tbsp Wasabi paste

Per 1 serving · 132 g · 9 ingredients

Calories

232

12%
of a 2,000 cal day

Protein
23g
40% of calories
Carbs
8g
14% of calories
Fat
12g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sesame Seared Tuna (132 g) has 232 calories, with 23 g of protein, 8 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (46% DV), niacin (103% DV) and Vitamin B6 (66% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

176cal

medium energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

0.7g

5.4 g sugar

High in

20%+ of the daily value

Protein46%
Niacin103%
Vitamin B666%
Vitamin B1274%
Phosphorus40%
Selenium142%

Good source of

10–19% of the daily value

Vitamin D10%
Thiamine11%
Choline11%
Iron19%
Potassium10%
Magnesium11%

Watch

20%+ of the daily value

Sodium46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
In a small bowl, mix the soy sauce, mirin, honey, and sesame oil. Divide the mixture in half. Add rice vinegar to one half to create a dipping sauce and set aside.
2
Spread sesame seeds on a plate. Coat tuna steaks with the remaining soy sauce mixture, then press into sesame seeds to cover.
3
Heat olive oil in a cast iron skillet over high heat until very hot. Sear the tuna steaks for about 30 seconds on each side. Serve with the prepared dipping sauce and wasabi paste.

Vitamins & minerals

Amounts for 1 serving (132 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	15 μg	2%
Vitamin C	2 mg	2%
Vitamin D	1 μg	10%
Vitamin E	1 mg	5%
Vitamin K	3 μg	3%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.1 mg	9%
Niacin	17 mg	103%
Vitamin B6	1 mg	66%
Folate (B9)	8 μg	2%
Vitamin B12	2 μg	74%
Pantothenic acid	0.3 mg	6%
Choline	63 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	34 mg	3%
Iron	2 mg	19%
Potassium	448 mg	10%
Magnesium	48 mg	11%
Phosphorus	277 mg	40%
Zinc	1 mg	6%
Copper	0.1 mg	16%
Manganese	0.2 mg	7%
Selenium	78 μg	142%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	0.1 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	2 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	15 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 232 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Sesame Seared Tuna?

One serving of Sesame Seared Tuna (1 serving) has 232 calories, which works out to 176 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Sesame Seared Tuna high in protein?

Yes. It has 23 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Is Sesame Seared Tuna keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sesame Seared Tuna?

1059 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sesame Seared Tuna?

5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (132 g)

Calories232

% Daily Value*

Total fat 12g	15%
Saturated fat 1.7g	9%
Trans fat 0g
Cholesterol 33mg	11%
Sodium 1,059mg	46%
Total carbohydrate 8g	3%
Dietary fiber 0.7g	3%
Total sugars 5.4g
Protein 23g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all