Sesame Seared Tuna with Squash Mash from Francesca Fox

Who doesn’t love a tasty tune steak.  Well in this dish, Francesca takes the ease out of making a very healthy dish.

Sesame Seared Tuna with Squash Mash from Francesca Fox 4

Serves 2


  • 2 Yellow fin Tuna Steaks
  • ½ cup Sesame Seeds
  • 2 Yellow Squash
  • 2 cups of Spinach
  • 1 Bunch of Asparagus


  1. Preheat the oven to 220.
  2. Cut off both ends of the squash and slice into 1.5 – 2inch rounds. Place on a baking tray and cook in the oven for approximately 30 minutes, until well cooked.
  3. Place a thin layer of sesame seeds in a shallow dish and cover the tuna in the seeds. Pop in the fridge until ready to cook.Sesame Seared Tuna with Squash Mash from Francesca Fox
  4. Once the squash is cooked, remove from the oven and place in a mixing bowl. Using a handheld blender or a potato masher, blitz the squash (including the nutrient rich skin) quickly to a mash.
  5. Mix in the uncooked spinach into the mash. Put to one side.Sesame Seared Tuna with Squash Mash from Francesca Fox 2
  6. Heat a pan with a splash of sesame oil and carefully place the tuna into the hot pan.
  7. Cook on each side, for 1.5inch thickness, they will need less than a minute each side to ensure the tuna is rare in the middle.
  8. Remove the fish from the pan and loosely cover with foil to keep warm.
  9. Bring a saucepan of water to the boil and cook the asparagus until al dente, approx. 2 minutes.
  10. When ready to serve, halve the tuna. Plate the mash, and carefully lay the tuna on top. Serve with asparagus s and eat straightaway. Sesame Seared Tuna with Squash Mash from Francesca Fox 3

Love Francesca



  •  *When buying the tuna, it is best to select from a fishmonger, ensuring that the steaks can be cut to your preferred thickness (they are approx. 1-1.5inches in the photos, but obviously you can go thicker if preferred)
  • *If short on time, you can prep all the veg in advance;
  • Cook the asparagus for no more than a minute in boiling water, then plunge into ice cold water to halt cooking.
  • When ready, simply “refresh” (immerse in boiling water to reheat) the asparagus.
  • Likewise the squash mash; do not add the spinach until ready to heat. Then, as done here, combined the spinach in a bowl with the mash, spoon into ramekins and pop in the microwave for 1 minute.
  • Then all you need to worry about is not over cooking the tuna!

Francescas Fitness Kitchen Maketh The Man

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