A close up of a plate of food on a table
November 16, 2023
A close up of a plate of food on a table

Brain Healthy Ingredients: Cold water fish, Sesame

Serves: 4-6

Discerning palates will appreciate the taste, and discerning brains will appreciate the omega-3s.

For more color you can use black sesame seeds, or a mix of black and white.


  • 4 ahi tuna steaks (6-8 oz. each)
  • Sesame oil
  • 1/4 cup soy sauce
  • 1 teaspoon dijon mustard
  • 1 shallot, finely grated
  • 2 tablespoons honey
  • 2 teaspoons fresh cracked pepper
  • 2 tablespoons Sesame seeds for garnish


  1. Combine 1 tablespoon sesame oil, soy sauce, mustard, shallot, honey, and pepper in a bowl and whisk together. Coat all sides of tuna steaks in marinade and let sit on counter for 30 minutes to 2 hours.
  2. Heat 2 teaspoons sesame oil in a non-stick grill pan or sauté pan over high heat.
  3. Sear tuna steaks on both sides, about 2 minutes per side. Sear edges about 30 seconds each (use tongs to hold the tuna on the sides to sear.)
  4. Remove to plate. Sprinkle with sesame seeds and serve immediately.