PrintSimple Seared Tuna Steaks
Learn how to perfectly sear tuna steaks for a quick, healthy, and flavorful meal. This recipe is approachable for all skill levels and focuses on bringing out the natural taste of the fish.
- Prep Time: 5 min
- Cook Time: 5 min
- Total Time: 10 min
- Yield: 2 servings 1x
- Category: Dinner
- Method: Searing
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 2 tuna steaks (about 6 oz each)
- 1 tablespoon olive oil
- Salt, to taste
- Black pepper, to taste
- Optional: sesame seeds, soy sauce, wasabi for serving
Instructions
- Pat the tuna steaks completely dry with paper towels. This is key for a good sear.
- Season both sides of the tuna steaks generously with salt and black pepper.
- Heat the olive oil in a heavy-bottomed skillet (like cast iron) over medium-high heat until it shimmers.
- Carefully place the tuna steaks in the hot skillet.
- Sear for 1-2 minutes per side for rare, or longer depending on your desired doneness. Aim for a nice crust on the outside while keeping the inside tender.
- Remove the tuna steaks from the skillet and let them rest for a minute or two before slicing.
- Serve immediately. Consider serving with a side of soy sauce, wasabi, or a sprinkle of sesame seeds.
Notes
- For best results, use sushi-grade tuna steaks.
- Don’t overcrowd the pan; cook in batches if necessary.
- Adjust searing time based on the thickness of your tuna steaks and your preferred level of doneness.
- This recipe is a great base for meal planning, offering a lean protein option.
Nutrition
- Serving Size: 1 steak
- Calories: 200
- Sugar: 0g
- Sodium: 150mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 30g
- Cholesterol: 70mg