Heart-Healthy Seared Tuna Steak
Experience the perfect blend of flavor and nutrition with this Heart-Healthy Seared Tuna Steak recipe, crafted to delight both your palate and your well-being. Featuring fresh tuna steaks enriched with a vibrant marinade of extra virgin olive oil, zesty lemon juice, minced garlic, and low-sodium soy sauce, this dish is a masterpiece of simplicity and wholesome ingredients. With just 15 minutes of prep time and 10 minutes on the stove, the tuna is seared to perfection—crispy on the outside and tenderly pink in the center, delivering a restaurant-quality dish right from your kitchen. Topped with fresh parsley for a burst of herbal freshness, this quick and nutritious meal is ideal for seafood lovers seeking heart-healthy options. Perfectly seasoned with sea salt and freshly ground black pepper, and with customization options for your preferred doneness, this dish pairs beautifully with a crisp green salad or steamed veggies for a balanced, guilt-free dinner.
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Recipe Information
Ingredients
- 2 pieces fresh tuna steaks
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic
- 1 tablespoon low-sodium soy sauce
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley
- olive oil spray
Instructions
Begin by patting the tuna steaks dry with paper towels. This ensures that the steaks will sear well in the pan.
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, and low-sodium soy sauce to create a marinade.
Place the tuna steaks in a shallow dish and pour the marinade over them, turning to coat thoroughly. Cover and let marinate in the refrigerator for about 10 minutes.
While the tuna is marinating, finely chop the fresh parsley and set aside to use as a garnish later.
Heat a non-stick skillet over medium-high heat and lightly coat the surface with olive oil spray.
Remove the tuna steaks from the marinade and sprinkle them with freshly ground black pepper and sea salt on both sides.
Add the tuna steaks to the hot skillet. Sear for about 2-3 minutes on each side, depending on your preferred level of doneness. For rare tuna, sear just until the outside is browned and the inside is still pink.
Once the tuna steaks are cooked to your liking, remove them from the pan and let them rest for a minute or two.
Sprinkle the seared tuna steaks with the chopped parsley.
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 152 mg | 51% | |
| Sodium | 1243 mg | 54% | |
| Total Carbohydrate | 6.0 g | 2% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 0.9 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 22.7 mcg | 114% | |
| Calcium | 61 mg | 5% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 2240 mg | 48% | |
*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.
