Heart-Healthy Seared Ahi Tuna
Savor the perfect balance of flavor and nutrition with this Heart-Healthy Seared Ahi Tuna recipe, a simple yet elegant dish that’s sure to impress. Fresh ahi tuna steaks are marinated in a zesty blend of low-sodium soy sauce, lemon juice, sesame oil, ginger, and garlic, infusing the fish with bold, umami flavors. A crunchy crust made of white and black sesame seeds adds a delightful texture, while a quick sear in olive oil keeps the center tender and perfectly rare. Ready in under 25 minutes, this seafood recipe is ideal for health-conscious food lovers, delivering a high-protein, omega-3-rich meal. Serve it alongside a crisp salad or steamed veggies for a light and nourishing dinner that’s as beautiful on your plate as it is beneficial for your heart.
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Recipe Information
Ingredients
- 4 ounces each Ahi tuna steaks
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Lemon juice
- 1 teaspoon Sesame oil
- 1 teaspoon, grated Fresh ginger
- 1 minced Garlic clove
- 0.5 teaspoon Black pepper
- 2 tablespoons White sesame seeds
- 2 tablespoons Black sesame seeds
- 1 tablespoon Olive oil
- 0.25 teaspoon Salt
Instructions
In a small bowl, whisk together the low-sodium soy sauce, lemon juice, sesame oil, grated ginger, and minced garlic to make the marinade.
Place the Ahi tuna steaks in a shallow dish and pour the marinade over them, ensuring they are well-coated. Cover and allow to marinate for 10 minutes at room temperature.
In another small bowl, mix the white and black sesame seeds together. Set aside.
After the tuna has marinated, remove it from the marinade and pat dry with paper towels. Season each steak with salt and black pepper.
Coat the tuna steaks evenly with the sesame seed mixture, pressing gently to adhere the seeds to the surface.
Heat the olive oil in a non-stick skillet over medium-high heat. Once the oil is shimmering, add the tuna steaks.
Sear the tuna for about 2-3 minutes on each side for rare, or longer if desired, ensuring the sesame crust is nicely golden and crispy.
Remove the tuna steaks from the pan and let rest for a minute before slicing. Serve immediately, pairing it with a side of fresh salad or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.7 g | 55% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 40 mg | 13% | |
| Sodium | 1690 mg | 73% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 0.9 g | ||
| Protein | 33.5 g | 67% | |
| Vitamin D | 3.9 mcg | 20% | |
| Calcium | 307 mg | 24% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 700 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
