🕒 Time & Servings

• 🕒 Preparation: 15 minutes

• 🔥 Cooking: 10 minutes

• ⏱ Total time: 25 minutes

• 🍽 Servings: 1 person

📊 Features

• ⚖️ Difficulty: Easy

• 🍽 Category: Main course

• 🔥 Cooking method: Frying pan

• 🥗 Diet: Balanced – can be adapted to a low-calorie diet

Recipe

A simple yet nutritionally complete main course, ideal when you fancy a protein-rich, filling and balanced meal.

Fresh tuna provides high biological value proteins and essential fatty acids. The sesame seed coating adds micronutrients and unsaturated fats, whilst the lemon sauce enhances digestibility and adds a refreshing flavour.

A well-balanced dish, which is also suitable for controlled diets by adjusting the amount of oil and breadcrumb coating.

Ingredients

For fish

• 160 g of fresh tuna steak (or swordfish)

• Breadcrumbs, to taste.

• Sesame seeds, to taste.

• 1 clove of garlic, chopped

For the flavoured sauce

• 1–2 tablespoons of extra virgin olive oil

• 1 organic lemon (juice and grated zest)

• Salt to taste.

• Ground pepper, to taste.

• Fresh herbs (parsley, basil or thyme)

• Chilli (optional)

• Balsamic vinegar (optional)

Procedure

1️⃣ Preparing the sauce

In a bowl, mix the extra virgin olive oil with salt and pepper.

Add the grated zest and the strained juice of the lemon.

Stir in the herbs and, if you like, chilli or a dash of balsamic vinegar. Mix until you have a smooth emulsion.

2️⃣ Marinating

Brush the steak on both sides with some of the sauce.

Leave to rest for 5–10 minutes to allow the flavours to develop.

3️⃣ Breading

Mix together the breadcrumbs, sesame seeds and chopped garlic.

Coat the fish thoroughly on both sides, pressing down gently.

4️⃣ Cooking

Heat a non-stick frying pan over a medium heat.

Brush with a little of the remaining sauce and cook the steak for 4–5 minutes on each side, until golden brown on the outside and tender on the inside.

5️⃣ Service

Finish with a drizzle of extra virgin olive oil and, if you like, a few drops of fresh lemon juice.

Serve with grilled vegetables or a seasonal salad to ensure the meal remains nutritionally balanced.

Nutritional Value and Benefits

✔️ High protein content

✔️ A source of omega-3 (in fresh tuna)

✔️ Monounsaturated fats from extra virgin olive oil

✔️ Sesame seeds, rich in calcium and phytosterols

✔️ Lemon and aromatic herbs with antioxidant properties

A dish suitable for sports nutrition, controlled-calorie diets or body recomposition programmes.

Tips 

• For a lighter coating: replace half the breadcrumbs with wholemeal cornflour.

• For a gluten-free version: use certified gluten-free breadcrumbs.

• To reduce fat: limit the amount of oil you use when cooking and only add it raw.

Conservation

Best consumed straight away.

Can be kept in the fridge for 24 hours in an airtight container.

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