The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Sesame Seared Tuna, Glazed Asparagus & Crispy Capers
Try this sesame-crusted tuna in a honey and tamari glaze. You'll serve it alongside a warming noodle dish with crispy capers, caramelised shallots and sweet tomatoes bursting with flavour.
Ready in 20
High protein
Low sat fat
Serving size
Ingredients
- 2 garlic clove
- 1 unwaxed lime
- 2 wild-caught albacore tuna steak (Fish)
- 100g brown rice noodles (Brown Rice Flour, Water)
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 2 tsp black sesame seeds (Sesame)
- 1 handful of fresh coriander
- 1 shallot
- 25g hot honey (Honey, Chili Extract)
- 1 tbsp sesame oil (Sesame)
- 130g asparagus
- 10g capers (Water, Salt, Vinegar)
- 75g baby plum tomatoes
Nutritional Information
Calories: 623
Protein: 44g
Carbs: 54g
Fat: 26g
Sesame Seared Tuna, Glazed Asparagus & Crispy Capers
Try this sesame-crusted tuna in a honey and tamari glaze. You'll serve it alongside a warming noodle dish with crispy capers, caramelised shallots and sweet tomatoes bursting with flavour.
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Cooking Instructions
- Boil a kettle. Heat a medium saucepan filled with salted boiling water on a high heat. Add the noodles and gently separate with a fork; boil for 3-4 mins, until cooked, then drain. Rinse well under cold water.
- Zest the lime and cut into 4 wedges. In a small bowl, mix the sesame oil, half the honey, half the tamari, zest and juice from half the lime to make the sesame sauce.
- Finely slice the shallot and garlic. Trim the asparagus. Halve the tomatoes. Roughly chop the coriander.
- Heat a large frying pan with 1 tbsp oil on medium-high heat. Add the shallot and tomatoes, then cook for 3-4 mins, until starting to caramelise. Add the garlic, capers and remaining honey. Fry for a further 4-5 mins, until the tomatoes start to burst and the capers start to crisp. Add the noodles, half the coriander and half the sesame sauce, then cook for a further 2 mins, until warmed through. Season with sea salt and black pepper.
- Season the tuna with sea salt and black pepper. Heat another large frying pan with 2 tsp oil on a medium-high heat. Add the tuna and asparagus, then cook the fish for 3-4 mins on each side (or until cooked through). Turn the asparagus at the same time. In the last 2 mins, add the remaining tamari and sesame seeds.
- Serve the noodles topped with the tuna steaks and asparagus. Garnish with the remaining coriander and lime wedges. Drizzle over any remaining sesame sauce.
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