eCook Meal
Sesame-crusted Tuna
with a creamy wasabi potato salad & pak choi
Sesame-coated seared tuna slices are paired with a fiery wasabi-dressed baby potato salad and sautéed pak choi leaves. Served with a sweet chilli, soy sauce and spring onion dipping sauce. This dish is truly tuna-tastic!
Serving guide
Choose your portion size.
POTATO PARTY
Place the halved baby potatoes in a pot of salted water over a high heat. Pop on a lid and bring to a boil. Once boiling, remove the lid and reduce the heat. Allow to simmer for 15-20 minutes until cooked through and soft. Remove from the heat on completion and drain.
PAN-FRIED PAK CHOI
Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the pak choi leaves for 2-3 minutes until slightly wilted, shifting occasionally. Remove from the pan and season.
CREAMY & SPICY
Place the Yoghurt, the wasabi powder (to taste), and some seasoning in a bowl. Mix until fully combined. Add the cooked baby potatoes and toss until fully coated.
SESAME TUNA
Place the sesame seeds in a shallow dish. Pat the tuna fillet dry with paper towel. Press the tuna fillet into the seeds until coated. Return the pan to a high heat with a drizzle of oil. When hot, add the sesame-crusted tuna and fry for 30-60 seconds per side until the seeds are starting to pop. Remove from the heat and thinly slice.
DRIZZLE DELIGHT
In a bowl, mix the sweet chilli sauce, the soy sauce, the sesame oil and ½ the spring onion slices. Season to taste, if necessary – be careful, soy sauce is salty!
TIME TO DISH UP
Plate your pan-fried pak choi and sesame-crusted tuna slices. Serve with the wasabi-Yoghurt potato salad and garnish with the remaining sliced spring onion. Serve with the sweet chilli and soy sauce for dunking. Dig in, Chef!
Baby Potatoes - 200g
Pak Choi - 150g
Low Fat Plain Yoghurt - 65ml
Wasabi Powder - 5ml
Mixed Sesame Seeds - 15ml
Line-caught Tuna Fillet - 150g
Sweet Chilli Sauce - 40ml
Low Sodium Soy Sauce - 15ml
Sesame Oil - 7,5ml
Spring Onion - 1
POTATO PARTY
Place the halved baby potatoes in a pot of salted water over a high heat. Pop on a lid and bring to a boil. Once boiling, remove the lid and reduce the heat. Allow to simmer for 15-20 minutes until cooked through and soft. Remove from the heat on completion and drain.
PAN-FRIED PAK CHOI
Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the pak choi leaves for 2-3 minutes until slightly wilted, shifting occasionally. Remove from the pan and season.
CREAMY & SPICY
Place the Yoghurt, the wasabi powder (to taste), and some seasoning in a bowl. Mix until fully combined. Add the cooked baby potatoes and toss until fully coated.
SESAME TUNA
Place the sesame seeds in a shallow dish. Pat the tuna fillets dry with paper towel. Press the tuna fillets into the seeds until coated. Return the pan to a high heat with a drizzle of oil. When hot, add the sesame-crusted tuna and fry for 30-60 seconds per side until the seeds are starting to pop. Remove from the heat and thinly slice.
DRIZZLE DELIGHT
In a bowl, mix the sweet chilli sauce, the soy sauce, the sesame oil and ½ the spring onion slices. Season to taste, if necessary – be careful, soy sauce is salty!
TIME TO DISH UP
Plate your pan-fried pak choi and sesame-crusted tuna slices. Serve with the wasabi-Yoghurt potato salad and garnish with the remaining sliced spring onion. Serve with the sweet chilli and soy sauce for dunking. Dig in, Chef!
Baby Potatoes - 400g
Pak Choi - 300g
Low Fat Plain Yoghurt - 125ml
Wasabi Powder - 10ml
Mixed Sesame Seeds - 30ml
Line-caught Tuna Fillets - 300g
Sweet Chilli Sauce - 80ml
Low Sodium Soy Sauce - 30ml
Sesame Oil - 15ml
Spring Onions - 2
POTATO PARTY
Place the halved baby potatoes in a pot of salted water over a high heat. Pop on a lid and bring to a boil. Once boiling, remove the lid and reduce the heat. Allow to simmer for 20-25 minutes until cooked through and soft. Remove from the heat on completion and drain.
PAN-FRIED PAK CHOI
Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the pak choi leaves for 2-3 minutes until slightly wilted, shifting occasionally. Remove from the pan and season.
CREAMY & SPICY
Place the Yoghurt, the wasabi powder (to taste), and some seasoning in a bowl. Mix until fully combined. Add the cooked baby potatoes and toss until fully coated.
SESAME TUNA
Place the sesame seeds in a shallow dish. Pat the tuna fillets dry with paper towel. Press the tuna fillets into the seeds until coated. Return the pan to a high heat with a drizzle of oil. When hot, add the sesame-crusted tuna and fry for 30-60 seconds per side until the seeds are starting to pop. Remove from the heat and thinly slice.
DRIZZLE DELIGHT
In a bowl, mix the sweet chilli sauce, the soy sauce, the sesame oil and ½ the spring onion slices. Season to taste, if necessary – be careful, soy sauce is salty!
TIME TO DISH UP
Plate your pan-fried pak choi and sesame-crusted tuna slices. Serve with the wasabi-Yoghurt potato salad and garnish with the remaining sliced spring onion. Serve with the sweet chilli and soy sauce for dunking. Dig in, Chef!
Baby Potatoes - 600g
Pak Choi - 450g
Low Fat Plain Yoghurt - 170ml
Wasabi Powder - 15ml
Mixed Sesame Seeds - 45ml
Line-caught Tuna Fillets - 450g
Sweet Chilli Sauce - 120ml
Low Sodium Soy Sauce - 45ml
Sesame Oil - 22,5ml
Spring Onions - 3
POTATO PARTY
Place the halved baby potatoes in a pot of salted water over a high heat. Pop on a lid and bring to a boil. Once boiling, remove the lid and reduce the heat. Allow to simmer for 20-25 minutes until cooked through and soft. Remove from the heat on completion and drain.
PAN-FRIED PAK CHOI
Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the pak choi leaves for 2-3 minutes until slightly wilted, shifting occasionally. Remove from the pan and season.
CREAMY & SPICY
Place the Yoghurt, the wasabi powder (to taste), and some seasoning in a bowl. Mix until fully combined. Add the cooked baby potatoes and toss until fully coated.
SESAME TUNA
Place the sesame seeds in a shallow dish. Pat the tuna fillets dry with paper towel. Press the tuna fillets into the seeds until coated. Return the pan to a high heat with a drizzle of oil. When hot, add the sesame-crusted tuna and fry for 30-60 seconds per side until the seeds are starting to pop. Remove from the heat and thinly slice.
DRIZZLE DELIGHT
In a bowl, mix the sweet chilli sauce, the soy sauce, the sesame oil and ½ the spring onion slices. Season to taste, if necessary – be careful, soy sauce is salty!
TIME TO DISH UP
Plate your pan-fried pak choi and sesame-crusted tuna slices. Serve with the wasabi-Yoghurt potato salad and garnish with the remaining sliced spring onion. Serve with the sweet chilli and soy sauce for dunking. Dig in, Chef!
Baby Potatoes - 800g
Pak Choi - 600g
Low Fat Plain Yoghurt - 250ml
Wasabi Powder - 20ml
Mixed Sesame Seeds - 60ml
Line-caught Tuna Fillets - 600g
Sweet Chilli Sauce - 160ml
Low Sodium Soy Sauce - 60ml
Sesame Oil - 30ml
Spring Onions - 4
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R222.77
for 4 servings · R55.69 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Spring Onions needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Pak Choi needs 600 gBaby Pak Choi 200 g 200 g at R44.99 · 3.0× packsR134.97
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Sweet Chilli Sauce needs 160 mlWellington's Sweet Chilli Sauce 450 ml 450 ml at R44.99 · 36% of packR16.00
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Sesame Oil needs 30 mlOrganic Sesame Oil 250 ml 250 ml at R130.00 · 12% of packR15.60
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Baby Potatoes needs 800 gBaby Potatoes 700 g 700 g at R24.99 · 1.14× packR28.56
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Low Fat Plain Yoghurt needs 250 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 83% of packR16.66
Not in the Woolies basket — source these elsewhere:
- Line-caught Tuna Fillets
- Mixed Sesame Seeds
- Wasabi Powder
- Low Sodium Soy Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sesame-crusted Tuna?
The preparation time for Sesame-crusted Tuna with a creamy wasabi potato salad & pak choi is between 15 and 35 minutes.
What is the total time required to make Sesame-crusted Tuna with a creamy wasabi potato salad & pak choi?
The total time required to make Sesame-crusted Tuna with a creamy wasabi potato salad & pak choi is between 30 and 60 minutes.
How many servings does Sesame-crusted Tuna provide?
4 servings
What are the main ingredients in Sesame-crusted Tuna?
Baby Potato, Line-caught Tuna Fillet, Low-Sodium Soy Sauce, Mixed Sesame Seeds, Pak Choi, Sesame Oil, Spring Onion, Sweet Chilli Sauce, Wasabi Powder, Yoghurt
What is the nutritional information of Sesame-crusted Tuna?
Calories: 519, Carbs: 45 grams, Fat: grams, Protein: 50.8 grams, Sugar: 7 grams, Salt: 1045 grams
How do I prepare Sesame-crusted Tuna?
SESAME TUNA: Place the sesame seeds in a shallow dish. Pat the tuna fillets dry with paper towel. Press the tuna fillets into the seeds until coated. Return the pan to a high heat with a drizzle of oil. When hot, add the sesame-crusted tuna and fry for 30-60 seconds per side until the seeds are starting to pop. Remove from the heat and thinly slice. TIME TO DISH UP: Plate your pan-fried pak choi and sesame-crusted tuna slices. Serve with the wasabi-yoghurt potato salad and garnish with the remaining sliced spring onion. Serve with the sweet chilli and soy sauce for dunking. Dig in, Chef! CREAMY & SPICY: Place the yoghurt, the wasabi powder (to taste), and some seasoning in a bowl. Mix until fully combined. Add the cooked baby potatoes and toss until fully coated. POTATO PARTY: Place the halved baby potatoes in a pot of salted water over a high heat. Pop on a lid and bring to a boil. Once boiling, remove the lid and reduce the heat. Allow to simmer for 15-20 minutes until cooked through and soft. Remove from the heat on completion and drain. DRIZZLE DELIGHT: In a bowl, mix the sweet chilli sauce, the soy sauce, the sesame oil and ½ the spring onion slices. Season to taste, if necessary – be careful, soy sauce is salty! PAN-FRIED PAK CHOI: Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the pak choi leaves for 2-3 minutes until slightly wilted, shifting occasionally. Remove from the pan and season.
What should be prepared from my kitchen to make Sesame-crusted Tuna?
Baby Potato, Line-caught Tuna Fillet, Low-Sodium Soy Sauce, Mixed Sesame Seeds, Pak Choi, Sesame Oil, Spring Onion, Sweet Chilli Sauce, Wasabi Powder, Yoghurt
How many calories does Sesame-crusted Tuna have?
519 calories
How much fat content does Sesame-crusted Tuna have?
grams