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Fish, East Asian

Seared tuna tataki with rice

Tuna tataki with rice is a Japanese dish for 4 people, ready in 30 minutes, rated easy, at about €5.80 per serving. The tuna gets rolled in sesame seeds and seared very briefly so the center stays rosy and raw. The trick is a scorching hot pan followed by an ice bath right after cooking.

Tonight, seared tuna with a sesame crust outside and a rosy center, drizzled with ginger ponzu sauce.

Seared tuna tataki with rice
Total time
30 min
Difficulty
Easy
Cost per person
€5.80
Calories per person
490 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer

Tataki flips the usual tuna steak on its head, here the sesame crust crackles while the inside stays rosy, almost raw, and practically melts. The lemon and ginger ponzu brings the bright acidity that wakes everything up, and the crunchy cucumber keeps the plate feeling light. It's a fresh dish that makes a nice change from fish cooked all the way through.

This is a spring or summer recipe, perfect for a weeknight when you want to impress without spending hours in the kitchen, or for a Sunday with friends who enjoy fish cooked rare. Since the tuna stays raw in the middle, it's not the easiest dish for very young kids, but teens and adults usually love that contrast in textures.

The ingredients

4 people

Fish counter

  • Tuna steaks 600 g

Pantry

  • Sesame seedsoften in the pantry 4 tbsp
  • Soy sauceoften in the pantry 4 tbsp
  • Neutral oiloften in the pantry 1 tbsp
  • Riceoften in the pantry 300 g

Fruits and vegetables

  • Lemon 2
  • Fresh ginger 20 g
  • Cucumber 1
  • Scallions 2

Allergens Fish, Sesame, Soy, Gluten

The step by step recipe

  1. Cook the rice in salted water, then drain it. 11 min

    Warm rice pairs perfectly with the rare tuna.

  2. Make the ponzu by mixing the lemon juice, soy sauce, and grated ginger.

    A spoonful of honey mellows it out if the lemon is too tart.

  3. Roll the tuna steaks in the sesame seeds to coat them well.

    Press the seeds in with your palm so they stick better.

  4. Heat the oil in a very hot pan and sear the tuna for thirty seconds on each side. 2 min

    The center should stay raw and rosy, that's the whole point of tataki.

  5. Slice the tuna into 1 cm strips with a sharp knife.

    Cut in one smooth motion without pressing down, so the crust stays intact.

  6. Plate over the rice with the cucumber and scallions, then drizzle with ponzu.

    Add the ponzu right before eating, so the sesame crust stays crisp.

Our tips to get it right

  • Pick a thick, very fresh tuna steak, at least 2 cm, it's easier to sear without overcooking the center.
  • Take the tuna out of the fridge ten minutes before cooking, it sears better when it's not ice cold.
  • Make the ponzu and chop the vegetables before searing the tuna, since the cooking happens fast and you won't have time to spare.

The variations

  • Swap the tuna for very fresh salmon, it works just as well with a richer, fattier texture.
  • For a vegetarian version, replace the tuna with thick slices of grilled eggplant rolled in sesame seeds.
  • For kids, sear the tuna a full minute per side instead of 30 seconds, the center will be pink but less raw.

What to serve it with

  • Warm salted edamame
  • Pickled cabbage slaw
  • Unsweetened iced green tea

Storage

Tuna that's raw at the center is best eaten the same day, right after cooking. If you have leftover rice or vegetables, store them separately in the fridge in a sealed container for up to 2 days. Don't freeze the seared tuna, the texture suffers a lot.

Questions about this dish

Can you make the rice and ponzu ahead of time?

Yes, you can cook the rice and mix the ponzu a few hours ahead. Keep both in the fridge and warm the rice slightly before plating.

What kind of tuna works best for tataki?

Choose a fresh, thick yellowfin or bluefin tuna steak with vivid color. Ask your fishmonger for a cut suited to rare cooking, they can point you to the right piece.

Can you use gluten free soy sauce instead?

Yes, a gluten free soy sauce or tamari works just as well in the same amount. The flavor stays close and the ponzu keeps its balance.

Why plunge the tuna into ice water after searing?

This instantly stops the cooking, which keeps residual heat from cooking the center further. It's what guarantees that rosy middle.

How long does it take to make a seared tuna tataki with rice?

Count 30 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a seared tuna tataki with rice?

About 490 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a seared tuna tataki with rice cost?

About €5.80 per serving, or €23.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, sesame, soy, gluten. Always check the labels of the products you buy.

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