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  • Writer's pictureLouise Appel

10 Minute Meal: Sesame-Coated Miso Tuna

This meal takes just minutes to prep, it's packed with protein and healthy fats, and the miso offers benefits to digestive health by providing good bacteria. The sesame coating of the tuna gives a nutty crunch and the miso gives the seeds something to stick to whilst adding tons of flavour.

Miso can be pretty strong in taste so when choosing your paste remember the lighter in colour it is, the less potent the taste will be, and the lower the salt content.

Sesame-Coated Miso Tuna

(Serves 2)


Fresh tuna steaks x2

1 tablespoon miso paste

A generous sprinkling of sesame seeds

6 spring onions

20 sugar snap peas

Splash of red wine vinegar

Tablespoon of olive oil or cooking oil of your choice


To prep the tuna

1. Divide the miso between the two steaks and spread over to completely cover each fish.

2. Sprinkle the sesame seeds over a chopping board.

3. Toss the tuna steaks in the sesame seeds so they stick to the paste, coating the tuna.


To cook

1. Heat the oil on a moderate heat in a frying pan.

2. Add the tuna to the pan cooking for a couple of minutes each side, give or take, depending on how pink you like the fish.

3. Set to one side then turn the heat up.

4. Add the spring onion and sugar snap peas to the pan and flash-fry until they start to char.

5. Add a splash of red wine vinegar and give the veg an extra toss.


To serve

Place the tuna steak on top of the stir-fried veg and serve with steamed vegetables on the side.



Louise Appel Personal Trainer, St John's Wood & Personal Trainer Maida Vale offers customised, individual Personal Training and Pilates at Lords Cricket Ground, St John's Wood. Personal Trainer Harpenden & Personal Trainer St Albans is located at EsTR Fitness.

Ask Louise is a free service offering advice on all things health and fitness. Contact me and ask me a question.

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