Perfect Pan-Seared Tuna Steak with Garlic Herb Butter
Learn how to cook restaurant-quality tuna steaks quickly using a cast iron skillet. This recipe features a simple sear for a tender center and is finished with a rich garlic herb butter for maximum flavor.
- Prep Time: 5 min
- Cook Time: 5 min
- Total Time: 13 min
- Yield: 2 servings 1x
- Category: Dinner
- Method: Pan-Searing
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 2 (6-ounce) tuna steaks (ahi or yellowfin)
- 1 tablespoon olive oil
- 1 teaspoon coarse salt
- 1/2 teaspoon black pepper
- 4 tablespoons unsalted butter
- 3 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary, minced
Instructions
- Pat the tuna steaks completely dry using paper towels. Season both sides evenly with salt and pepper.
- Place a cast iron skillet over high heat. Add the olive oil. Wait until the oil just begins to smoke slightly.
- Carefully place the seasoned tuna steaks into the hot skillet. Sear for 1.5 to 2 minutes per side for rare to medium-rare. Do not move the steaks while searing to develop a good crust.
- Remove the skillet from the heat. Add the butter, minced garlic, parsley, thyme, and rosemary to the skillet. The residual heat will melt the butter.
- Tilt the skillet slightly and use a spoon to baste the melted garlic herb butter over the tuna steaks for about 30 seconds.
- Remove the tuna steaks from the skillet immediately and let them rest on a cutting board for 3 minutes before slicing against the grain.
Notes
- For a blackened tuna steak finish, replace the salt and pepper with 2 teaspoons of a Cajun seasoning blend before searing.
- If you prefer a soy-ginger flavor, marinate the steaks for 15 minutes in 2 tablespoons soy sauce, 1 teaspoon grated ginger, and 1 clove minced garlic before cooking.
- Serve this with a simple mixed greens salad or roasted asparagus for a complete healthy seafood dinner.
Nutrition
- Serving Size: 1 steak
- Calories: 320
- Sugar: 1
- Sodium: 450
- Fat: 18
- Saturated Fat: 9
- Unsaturated Fat: 9
- Trans Fat: 0
- Carbohydrates: 2
- Fiber: 0
- Protein: 38
- Cholesterol: 75