Miso Pepper Tuna


Who doesn’t like a good steak? Well, a lot of folks and I’m one of them.  I was raised on a lot of beef (my grandfather and uncle were both butchers), but for the last 7 years I haven’t eaten moo moos. No need to go into details, but other than missing burgers, I don’t really miss meat.  I do admit to missing the smell of a good roast in the oven though, especially on the coldest days of winter. Honestly, one can find a reason to not eat or eat most anything, so I am not one to judge. And I don’t. I admit to making steaks or burgers for my family, but I choose something else. Now you know why you don’t see a lot of meat recipes on this blog.

One thing that Manservant loves is tuna. He loves ahi tuna and as long as it is sustainably caught, I have no problem keeping him satisfied. He loves seared tuna and prefers it rare, much like he does his steak. No problem there. This is such an easy dish to make and the only thing that keeps me from making this more often is the price. It is good to know though that tuna has no waste. No bones, no fat, just plain tuna and it is lean and good for you.

Well, I’m not one to plan ahead and often don’t decide what’s for dinner until I reach the grocery. And thank goodness for a well stocked freezer, for the times when I don’t reach the grocer. You would think that blogging might help me plan ahead, but it doesn’t and this is how I cook. Really. I am very good at making something from nothing. But last week I did find myself at the grocer and found some beautiful tuna. And nothing is simpler than seared tuna on the grill. Placed atop a salad one has a perfect, nutritious meal. Not to mention tasty.


So, since this isn’t an ad for tuna, I best get to the recipe. My brain is a bit tired due to the fact that Spirit arrived 4 hours late with Manservant and son. Which means that I did not arrive home from the airport pickup until about 12:30AM, which makes one a bit tired. Well, it does me. OK. Let’s eat!

Note: If you want a guide to sustainably caught fish from Monterey Bay Aquarium, click here.


Miso Pepper Tuna
Serves 4
Time to Make – 30 minutes tops!

Fish and Marinade:
1 1/2 lbs ahi tuna, sustainably caught
3 T fresh orange juice
1 T sesame oil
2 T white miso

1 T black sesame seeds
1 T white sesame seeds
1 T coarsely ground black pepper
1/2 T togarashi pepper (This can be found in the grocery. It is just a mix of different dried pepper, Japanese style.)

1 head Romaine washed and sliced
1 c purple cabbage sliced thin (I use a mandoline.)
1/2 of a yellow pepper, sliced thin
1 mango, sliced thin
1 cucumber, sliced lengthwise so you have pretty ribbons
1/2 c green onions, chopped

Miso Dressing:
1/4 c oil
1/4 c water
1/4 c white miso
1 1/2 T rice vinegar
1-2 t honey or to taste
1-2 t minced onion
1/4-1/2 t wasabi or dry mustard

Whisk orange juice, sesame oil and miso together. Place fish in a dish and marinate while getting rest of recipe together. Make sure both sides are covered in marinade. Keep fish at room temperature.

Mix seeds and peppers together. You will cover both sides of the tuna with this when you are ready to grill.

Prepare salad ingredients.

Prepare dressing by whisking all ingredients together.

Preheat grill to high heat. Oil the grill grate before placing fish on it so it won’t stick. Dredger tuna on both sides in pepper mixture. Cook on high heat no more than two minutes per side. You may want only 1 1/2 minutes per side. Let rest a few minures before slicing thinly on the diagonal, or you may end up with flakes of fish and not slices!

Toss salad and dressing together. You may not use all the dressing. Or serve dressing on the side. Place slices of tuna on each portion. Enjoy! And then go take a walk! It was so pretty out tonight!

Other Seafood Recipes:
Moroccan Fish with Chickpeas and Saffron Aioli
White Fish with Mushrooms and Browned Butter
Orange Cacao Rubbed Roasted Paiche
Roasted Salmon with Roasted Fennel
Cajun Fish with Pecan Browned Butter
Old Bay Tartar Remoulade Sauce

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  • Tricia @ Saving room for dessert
    July 1, 2014 at 12:59 am

    Nice recipe Abbe – I love a good rare tuna steak myself. I have miso in the fridge so that's a start! Hope you got some rest over the weekend 🙂

    • Abbe Odenwalder
      July 2, 2014 at 3:43 am

      You are good to go, Tricia! No, I didn't get rest and I was quite bummed. We need a trip, you and me. By the beach… Resting!

  • Pat
    June 30, 2014 at 6:47 am

    Great combination of flavors! And, you cooked it to perfection, rare, just the way I like it.

    • Abbe Odenwalder
      July 2, 2014 at 3:42 am

      Oh Pat! Great minds think alike. Thanks for commenting!

  • Carol at Wild Goose Tea
    June 29, 2014 at 6:58 pm

    I am a beef eater, but not often. But beef eater or not this recipe is enticing for everyone. The photo really captures the essence of the flavor. Creative recipe for fish. I like it.

    • Abbe Odenwalder
      July 2, 2014 at 3:42 am

      Thanks, Carol! This is a beefy recipe for fish lovers. Dos that make sense?

  • Liz Berg
    June 29, 2014 at 1:23 am

    Adding white miso to my shopping list. I'll make Bill a steak and your tuna for me! It sounds fantastic.

    • Abbe Odenwalder
      July 2, 2014 at 3:41 am

      Miso is great because it keeps forever. If only I would last that long!

  • Shelley @ Two Healthy Kitchens
    June 27, 2014 at 1:59 pm

    Oh, stupid Spirit! Does the agony of that airline never end for you?!?!? Well, at least this awesome salad is a consolation! Stunning – great pics! The flavors sound phenomenal! And hey – loved that you included a link to the Monterey Bay Aquarium’s sustainability list – so important! 😀

    • Abbe Odenwalder
      July 2, 2014 at 3:41 am

      I have to tell you that I need to go to Phoenix in a few weeks. I am not flying Spirit! It is a good salad. Right up your alley! Thanks for the compliments!

  • Shirley Tay
    June 27, 2014 at 1:56 pm

    Abbe, I'm surprised you make Japanese cuisine too! Those dressing are to die for! xoxo

    • Abbe Odenwalder
      July 2, 2014 at 3:40 am

      Thanks Shirley. When I put my mind to it, I can make most anything. but that is because I love to eat!

  • Anna and Liz Recipes
    June 27, 2014 at 1:44 pm

    I love this!! Great recipe! Thanks for sharing Abbe. Have a great weekend!

  • Holly @ abakershouse.com
    June 27, 2014 at 2:32 am

    I had a delicious piece of fish with a miso based sauce while at a restaurant and your recipe is reminding me that I must give it a try at home. Sorry you had troubles on both ends of that trip for your husband and son. Hope they enjoyed the time in between travel headaches!

    • Abbe Odenwalder
      July 2, 2014 at 3:39 am

      Travel headaches? well, most everyone has them, right? They had a great trip. Thanks, Holly!

  • Karen @BakingInATornado
    June 27, 2014 at 12:10 am

    I'm a fish lover and so is Hubs. Unfortunately the boys aren't but that just means more for us. Can't wait to try this recipe.

    • Abbe Odenwalder
      July 2, 2014 at 3:38 am

      So true, Karen! Actually we hated it when our kids started liking sushi. It made going our much more expensive! thanks for commenting!

  • Maureen | Orgasmic Chef
    June 26, 2014 at 11:26 pm

    This looks so good and the marinade is simple but I'm sure it's delicious.

    • Abbe Odenwalder
      July 2, 2014 at 3:37 am

      Simple and tasty. Thanks, Maureen!

  • Denise [email protected] Brazil To You
    June 26, 2014 at 10:41 pm

    Although I am not a fan of miso, I have to say this is a beautiful dish… So full of color and flavor.

    • Abbe Odenwalder
      July 2, 2014 at 3:37 am

      It is funny Denise, but I can't taste miso. I just know that it gives everything a very good flavor! It is a glorious salad!

  • chefmimiblog.com
    June 26, 2014 at 9:47 pm

    A beautiful salad! I love your sesame seed and pepper spice mixture!

  • chefmimiblog.com
    June 26, 2014 at 9:46 pm

    A beautiful salad! I love your sesame seed-pepper mixture!

    • Abbe Odenwalder
      July 2, 2014 at 3:35 am

      It was a great mixture, Mimi. One you should try! thanks for writing!

  • Natalie G
    June 26, 2014 at 7:11 pm

    Great meal and healthy too!!

    • Abbe Odenwalder
      June 26, 2014 at 9:06 pm

      Thank so much, Natalie. Nice to see you around!

  • Kitchen Riffs
    June 26, 2014 at 4:23 pm

    I do eat meat, but I have to say the quality of most supermarket meat has really declined over the last decade — not nearly as much flavor as it used to have, mainly because it's much leaner. Fat has flavor! One of the reasons why tuna is so good — it tends to have a decent amount of fat. I haven't had tuna for ages, and now you have me craving it. Of course. 😉 This looks excellent — thanks.

    • Abbe Odenwalder
      June 26, 2014 at 8:57 pm

      Oh yeah baby! Fat has flavor! My father used to trim the fat off of my steak and put it on his plate. I never liked it! Go buy some tuna!

  • Sharon D
    June 26, 2014 at 3:25 pm

    This looks so refreshing, Abbe. Yellow pepper, orange juice…love it!

    • Abbe Odenwalder
      June 26, 2014 at 8:55 pm

      Thanks, Sharon! Good flavors, too!

  • Biz
    June 26, 2014 at 2:48 pm

    Abbe, you'll laugh because the first time my husband made me sushi grade ahi tuna at home, I made him cook it all the way through so it was COMPLETELY grey. Now I have learned, and don't cook it more than a minute on each side at tops.

    I agree, if we could buy it at half price, I'd get it more often!

    • Abbe Odenwalder
      June 26, 2014 at 8:53 pm

      Done that, too, Biz! At least we learn fast!

  • Angie Schneider
    June 26, 2014 at 8:37 am

    This is so delicious over the salad, Abbe. Bet the marinade would be great for the cod or salmon too.

    • Abbe Odenwalder
      June 26, 2014 at 8:52 pm

      It is a good, simple marinade. It would be great with chicken, too! Thanks, Angie!