High Protein Seared Tuna Steak
Elevate your protein-packed meals with this flavorful and nutritious High Protein Seared Tuna Steak recipe. Perfect for a quick and elegant dinner, these tender, fresh tuna steaks are marinated in a vibrant blend of olive oil, soy sauce, lime juice, and spices before being crusted in nutty sesame seeds for a delightful crunch. Seared to perfection in just minutes, this dish is not only bursting with bold, umami flavors but is also a healthy powerhouse, rich in protein and essential nutrients. Garnished with fresh parsley and paired with a squeeze of zesty lemon, it's ideal served alongside a crisp green salad or roasted vegetables. With only 10 minutes of prep time, this recipe is a fantastic choice for busy weeknights or special occasions when you need something quick, gourmet, and satisfying!
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Recipe Information
Ingredients
- 2 pieces (6 ounces each) fresh tuna steaks
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon fresh lime juice
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 2 tablespoons sesame seeds
- 0.5 teaspoon salt
- 1 tablespoon chopped fresh parsley
- 4 wedges lemon wedges
Instructions
Rinse the tuna steaks under cold water and pat them dry with paper towels.
In a small bowl, whisk together olive oil, soy sauce, fresh lime juice, garlic powder, ground black pepper, and salt.
Place the tuna steaks in a shallow dish and pour the marinade over them. Ensure each steak is well-coated. Allow them to marinate for 15-20 minutes if time permits.
Spread the sesame seeds evenly on a plate. Remove the tuna steaks from the marinade, allowing excess to drip off, and gently press each side of the steaks into the sesame seeds, ensuring an even coating.
Heat a non-stick skillet over medium-high heat. Add a small amount of olive oil and swirl to coat the surface lightly.
Once the skillet is hot, carefully place the sesame-crusted tuna steaks into the pan. Sear on one side for about 2-3 minutes, or until the edges begin to turn opaque.
Flip the steaks and sear the other side for an additional 2-3 minutes, or until cooked to your desired level of doneness.
Transfer the seared tuna steaks to a plate and allow them to rest for a minute or two.
Garnish with chopped fresh parsley and serve with lemon wedges for squeezing over the steaks.
Enjoy the high protein seared tuna steaks with your favorite sides such as a fresh salad or roasted vegetables.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.8 g | 70% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 129 mg | 43% | |
| Sodium | 2481 mg | 108% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 1.3 g | ||
| Protein | 86.4 g | 173% | |
| Vitamin D | 19.3 mcg | 97% | |
| Calcium | 88 mg | 7% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 2133 mg | 45% | |
*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.
