Seared Tuna Steak with Sesame, Ginger, and Greens

Why This Works for Intermittent Fasting

Tuna is one of the most protein-dense foods available with almost no carbohydrate and a high concentration of omega-3 fatty acids. Combined with sesame oil and a handful of greens, this lunch delivers clean, lasting satiety that carries you through the rest of your eating window without snacking. The ginger also supports digestive function — helpful when breaking a fast — and the entire dish comes together in under 15 minutes.

Ingredients

• 2 fresh tuna steaks (approximately 180g / 6oz each)
• 2 tablespoons tamari (gluten-free soy sauce)
• 1 tablespoon sesame oil (toasted)
• 1 teaspoon fresh ginger, finely grated
• 1 small garlic clove, finely grated
• 1 tablespoon sesame seeds (white or mixed)
• 1 tablespoon coconut oil or ghee (for searing)
• 100g mixed salad greens or baby spinach
• ½ cucumber, thinly sliced
• 2 spring onions, finely sliced
• ½ avocado, sliced
• Sea salt and black pepper to taste
• Optional: small amount of thinly sliced red chilli

Instructions

1. Make the marinade/dressing. In a small bowl, combine tamari, sesame oil, grated ginger, and grated garlic. Stir to combine. Set aside.
2. Prepare the tuna. Pat tuna steaks dry with paper towel. Season lightly with sea salt and black pepper. Press sesame seeds onto both flat sides of each steak so they adhere.
3. Heat the pan. Place a heavy skillet (cast iron is ideal) over high heat. Add coconut oil or ghee and heat until shimmering hot — this is essential for a proper sear.
4. Sear the tuna. Add the tuna steaks. Do not move them. Sear for 60 to 90 seconds per side for rare to medium-rare (the ideal texture for fresh tuna). The outside should be golden with a lightly cooked crust; the centre should remain pink. If you prefer fully cooked, extend to 2–2.5 minutes per side.
5. Rest and slice. Remove tuna from the pan and rest on a board for 1 minute. Slice against the grain into thick strips.
6. Assemble the bowl. Divide greens between two plates. Add cucumber slices, spring onions, and avocado. Lay sliced tuna over the top.
7. Dress. Drizzle the tamari-sesame-ginger mixture over the assembled bowl. Add chilli if using.
8. Serve immediately. Seared tuna is best eaten right away while the contrast between the sear and the pink interior is at its best.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD, and any protocol with a defined eating window.

This recipe is ideal as a first meal after a 16+ hour fast. The combination of high protein and healthy fat triggers satiety hormones (CCK, PYY) rapidly, preventing the post-break overeating that can undo fasting progress. The sesame oil provides a small amount of healthy fat that supports fat-soluble nutrient absorption, and the greens provide potassium and magnesium — two electrolytes that drop during fasting. Keep the portion moderate if this is your first meal after a longer fast.

This recipe is for informational purposes only and is not medical advice.

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