Sesame-Seared Tuna Steak w/ Mixed Green Salad
A meal that feeds muscle, brain + mood in a single sitting.
Tuna is among the most protein-dense whole foods available — delivering approximately 30g of complete protein per 150g serving.
It is one of the richest dietary sources of tryptophan, the essential amino acid that serves as the sole precursor to serotonin in the brain. Without consistent tryptophan intake, serotonin synthesis is rate-limited — directly affecting mood, sleep quality + appetite signaling. Tuna is also a significant source of selenium, required for glutathione peroxidase activity + thyroid hormone conversion. Black sesame seeds add lignans, plant-based calcium + additional methionine to round out the sulfur amino acid profile of the meal. The mixed greens provide nitrates that support blood flow to muscle tissue, alongside vitamin K for bone maintenance + folate for protein metabolism + cell repair.
Sesame-Seared Tuna Steak w/ Mixed Green Salad
For the tuna:
2 fresh tuna steaks (approx. 150–180g each)
3 tbsp black sesame seeds
1 tbsp white sesame seeds
1 tbsp avocado oil
Sea salt + cracked black pepper
For the salad:
3 cups mixed greens (arugula, spinach, radicchio)
½ cucumber, thinly sliced
1 avocado, sliced
Juice of 1 lime
1 tbsp olive oil
1 tsp tamari or soy sauce
1 tsp sesame oil
Optional: thinly sliced chili
Press sesame seeds firmly onto both sides of the tuna. Heat a cast iron pan over high heat until very hot. Add oil and sear tuna for 60–90 seconds per side — the center should remain rare. Rest for 2 minutes before slicing. Whisk together lime juice, olive oil, tamari, and sesame oil. Toss with greens and cucumber. Plate salad and top with sliced tuna and avocado.
Benefits
Tuna → complete protein + tryptophan as the direct precursor to serotonin, supporting mood, sleep + appetite regulation
Selenium → supports glutathione peroxidase activity + thyroid hormone conversion under oxidative stress
Black sesame seeds → methionine + plant calcium + lignans for sulfur amino acid completeness + bone support
Mixed greens → dietary nitrates for vascular function + vitamin K for bone matrix + folate for protein metabolism + cell repair