This tuna bowl is quite an easy recipe you'll want to make again and again. Black sesame seeds make this dish look dramatic because they provide contrast against the fish, but if you can't find toasted black sesame seeds, you can use toasted white sesame seeds. The flavor will be the same.

Source: Diabetic Living Magazine, Spring 2019




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees F.

  • Place sesame seeds in a shallow bowl. Brush 1 teaspoon oil over one side of the tuna fillets. Dip the oiled side of the tuna in the seeds to coat. Heat the remaining 3 tsp. oil in an ovenproof nonstick skillet over medium-high heat until shimmering. Add the tuna, seeded-sides up; cook until the bottoms are crisp, about 4 minutes. Transfer the pan to the top rack of the oven and roast until an instant-read thermometer inserted in the thickest part of the tuna registers 140 degrees F, 4 to 6 minutes.

  • Whisk together tahini, vinegar, soy sauce, ginger, sesame oil, and garlic for the sauce.

  • Divide rice, cucumber, edamame, cilantro, scallions, and pickled ginger among four bowls.

  • Top each bowl with a tuna fillet and drizzle with 3 Tbsp. sauce. Serve with lime wedges and furikake, if desired.


Tip: Furikake is a Japanese condiment made of sesame seeds and seaweed. It can be found in the Asian section of some grocery stores, or online.

Nutrition Facts

4 oz. tuna, 1/2 cup rice, 3/4 cup vegetables, and 3 Tbsp. sauce
534 calories; protein 46.7g; carbohydrates 42g; dietary fiber 6.5g; sugars 4g; fat 19.2g; saturated fat 2.2g; cholesterol 55.3mg; vitamin a iu 635.1IU; vitamin c 7.9mg; folate 134.4mcg; calcium 92.3mg; iron 3.9mg; magnesium 139.7mg; potassium 1101.4mg; sodium 632.4mg.