Sesame-Crusted Tuna Rice Bowls

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Get ready for these sesame-crusted tuna rice bowls to make over your weeknights! This easy meal features seared tuna steaks coated in sesame seeds, precooked brown rice for speedy prep and a medley of fresh and flavorful toppings. And the best part? It’s done in 30 minutes.

an image of the Sesame-Crusted Tuna Rice Bowls
Credit:

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Active Time:
30 mins
Total Time:
30 mins
Servings:
4
  • This easy weeknight dinner is ready in just 30 minutes.
  • Protein-rich tuna supports muscle health and offers neuroprotective nutrients like healthy fat, vitamin D and choline.
  • Use microwaveable rice for quick preparation and sesame oil for enhanced flavor.

If you want to enjoy a restaurant-worthy dish in the comfort of your own kitchen, our Sesame-Crusted Tuna Rice Bowls make it easier than you think. Protein-rich tuna is given the luxury treatment with a sesame seed crust and quickly seared to perfection—making this an ideal weeknight meal. More timesavers come in the form of fast-sautéed spinach and microwaveable rice, and it’s finished with a delicious creamy sauce that is whipped up in seconds. This is a one-bowl meal full of protein, healthy fats and good-for-you carbs that you’ll want to dig into. Keep reading for our expert tips on how to prep the ingredients to get the best flavor in each bite. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • For a quicker preparation, we recommend using microwaveable, precooked brown rice and combining it with a little salt and sesame oil for added flavor.
  • It’s a good idea to take the tuna out of the refrigerator 15 to 20 minutes before cooking it. This will help it cook more evenly.
  • Feel free to get creative with additional toppings like fried onions, chile pepper flakes, fried garlic, edamame, seaweed flakes, sliced grape tomatoes, mango, avocado, furikake seasoning and a fried or soft-boiled egg.

Nutrition Notes

  • Sesame seeds are rarely a main ingredient, but you may want to start sprinkling them on everything. Even in small amounts, you’ll get fiber, iron, protein and calcium—all nutrients that you may not get enough of during the day.
  • Tuna is an excellent source of protein, which is essential to maintain and build muscle. It is also a source of two nutrients, vitamin D and choline, that are considered neuroprotective, which means that they may help protect against chronic neurodegenerative disorders, such as dementia. Tuna also contains omega-3 fatty acids, which have been shown to reduce inflammation in the body.
  • Spinach’s reputation as a nutrition powerhouse is well deserved. Spinach is a source of plant-based iron, which can help improve your energy levels—just make sure you eat a source of vitamin C, like strawberries, tomatoes or bell peppers, with it to absorb the iron better. Spinach also contains antioxidants that can help prevent inflammation and reduce oxidative stress.
  • Brown rice is always a nutritious choice for a higher-fiber grain. Brown rice is slightly higher in protein than white rice and has a chewier and nuttier taste, but you are more than welcome to substitute white rice here, depending on your taste or cultural preferences.
an image of the ingredients to make the Sesame-Crusted Tuna Rice Bowls

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

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Ingredients

Original recipe (1X) yields 4 servings

  • 4 tablespoons sesame seeds

  • 2 (8-ounce) ahi tuna fillets

  • 2 tablespoons neutral oil, such as canola or avocado

  • tablespoons toasted sesame oil, divided

  • 16 ounces baby spinach, divided

  • 4 tablespoons thinly sliced scallions, divided

  • teaspoons reduced-sodium tamari, divided

  • 2 teaspoons unseasoned rice vinegar

  • 1 teaspoon grated fresh ginger (from ½-inch piece)

  • 3 cloves garlic, grated (about 1 teaspoon)

  • ¼ cup mayonnaise

  • 1 teaspoon gochujang (Korean chile paste)

  • 2 (8.8-ounce) packages precooked microwaveable brown rice

  • ½ teaspoon salt, divided

Directions

  1. Place 4 tablespoons sesame seeds on a large plate. Place tuna fillets in the sesame seeds; flip to coat both sides. Heat 2 tablespoons canola oil in a large nonstick skillet over medium-high heat until shimmering. Add the tuna; cook, flipping once, until the sesame seeds are golden brown and crispy, 4 to 6 minutes for rare. Transfer the tuna to a cutting board. Do not wipe the skillet clean.

    an image of the tuna fillet in a skillet

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

  2. Heat 1½ teaspoons sesame oil in the skillet over medium heat. Add 8 ounces baby spinach; cook, stirring occasionally, until completely wilted, about 2 minutes. Add the remaining 8 ounces baby spinach; cook, stirring occasionally, until all the spinach is wilted and looks dry, 6 to 8 minutes. Remove from heat; stir in 3 tablespoons scallions, 1 tablespoon sesame oil, 1½ teaspoons tamari, 2 teaspoons rice vinegar and the grated ginger and garlic.

    an image of the spinach, ginger, and garlic in the skillet

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

  3. In a small bowl, combine ¼ cup mayonnaise, 1 teaspoon gochujang and the remaining 1 teaspoon tamari.

  4. Prepare 2 (8.8-ounce) packages rice according to package directions. Transfer the rice to a medium bowl; stir in ¼ teaspoon salt and the remaining 1 tablespoon sesame oil. Divide the rice among 4 bowls. Top each with about ⅓ cup spinach mixture. Slice the tuna ¼-inch thick, sprinkle with the remaining ¼ teaspoon salt and arrange on top of the rice. Drizzle each bowl with 1 tablespoon gochujang mayonnaise; sprinkle the bowls with the remaining 1 tablespoon scallions.

    an image of the an image of the Sesame-Crusted Tuna Rice Bowls assembled

    Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Frequently Asked Questions

  • Is seared tuna raw?

    Seared tuna is typically cooked on the outside while remaining raw or rare inside. For safer eating, purchase only fresh, high-quality, sushi-grade tuna previously frozen to kill bacteria.

  • How can I use up a jar of sesame seeds?

    There are plenty of great ways to use sesame seeds. They can enhance the texture and provide a delightful nutty flavor to baked goods, noodle dishes and salad dressings. Here are some of our favorite recipes to use them up: Low-Carb Seeded Quick Bread, Classic Sesame Noodles with Chicken and Hoisin-Sesame Dressing.

  • How should I store and reheat leftovers?

    To store leftover seared tuna, place it in an airtight container and keep it in the refrigerator for up to 1 day. If you decide to reheat it, take it slow to avoid drying it out, as this can happen quickly. The best method is to microwave the tuna in 30-second intervals.

Recipe developed by Marianne Williams

EatingWell.com, January 2025

Nutrition Facts (per serving)

578 Calories
32g Fat
39g Carbs
36g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 bowl
Calories 578
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 7g 24%
Total Sugars 2g
Protein 36g 72%
Total Fat 32g 41%
Saturated Fat 4g 22%
Cholesterol 50mg 17%
Vitamin A 558µg
Vitamin C 34mg 37%
Vitamin D 2µg
Vitamin E 5mg 30%
Folate 242µg
Vitamin K 591µg
Sodium 684mg 30%
Calcium 227mg 17%
Iron 6mg 34%
Magnesium 221mg 53%
Potassium 1322mg 28%
Zinc 2mg 23%
Vitamin B12 2µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.