Tuna Tartare with Cucumber and Sesame

Why This Works for Intermittent Fasting

Sushi-grade tuna is nearly pure lean protein with almost no carbohydrate, so it breaks a fast cleanly without spiking blood sugar or triggering the heavy, sluggish feeling that a starch-loaded lunch can cause. The cucumber adds volume and crunch with minimal calories, while a small amount of sesame oil supplies just enough fat to keep you satisfied until your next meal. It's also a five-minute no-cook lunch, which makes it easy to fit inside a shortened midday eating window.

Ingredients

• 10 oz (280g) sushi-grade tuna, diced small
• 1 small cucumber, finely diced
• 2 tsp toasted sesame oil
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp rice vinegar
• 1 scallion, thinly sliced
• 1 tsp toasted sesame seeds
• ½ tsp grated fresh ginger
• ½ small avocado, diced (optional)
• Pinch of red pepper flakes (optional)

Instructions

1. Pat the tuna dry with paper towels, then dice into small, even cubes and place in a chilled bowl.
2. In a separate small bowl, whisk together the sesame oil, soy sauce, rice vinegar, and grated ginger.
3. Add the diced cucumber and sliced scallion to the tuna.
4. Pour the dressing over the tuna mixture and gently fold together — don't overmix, or the tuna will break down too much.
5. Fold in the diced avocado if using, keeping the pieces mostly intact.
6. Divide between two chilled plates or bowls, top with sesame seeds and a pinch of red pepper flakes, and serve immediately.

Nutrition Per Serving

Fasting Compatibility

This recipe works well as the first meal breaking a 16:8 or 18:6 fast — the high protein and low carbohydrate content help stabilize blood sugar without an insulin spike. It's also a good midday option on alternate-day fasting eating days, when you want something satiating that doesn't use up a large calorie budget.

Related Recipes

• Seared Tuna with Sesame Ginger
• Niçoise Salad with Tuna and Eggs
• Prawn Avocado Salad with Lime

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.