Pan Seared Tuna
Elevate your seafood game with this quick and flavorful Pan Seared Tuna recipe! Featuring fresh tuna steaks crusted in nutty sesame seeds and seared to perfection in a hot skillet, this dish boasts a beautifully crispy exterior with a tender, melt-in-your-mouth center. A zesty marinade of soy sauce, sesame oil, lemon juice, and garlic infuses the fish with bold umami flavors, while a final drizzle of the reserved marinade amplifies the taste. Ready in just 16 minutes, it’s ideal for a fuss-free yet sophisticated dinner. Serve it alongside a crisp salad or steamed rice for a restaurant-quality meal at home. Perfect for seafood lovers, this recipe balances simplicity with gourmet flair!
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Recipe Information
Ingredients
- 2 pieces (6-8 ounces each) Fresh tuna steaks
- 2 tablespoons Soy sauce
- 1 tablespoon Sesame oil
- 1 tablespoon Lemon juice
- 1 clove (minced) Garlic
- 3 tablespoons Sesame seeds
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
In a small bowl, combine soy sauce, sesame oil, lemon juice, and minced garlic to create a marinade.
Place the tuna steaks in a shallow dish and pour the marinade over them. Turn the steaks to coat evenly, cover, and let marinate for 10 minutes at room temperature.
While the tuna marinates, spread the sesame seeds on a plate.
Remove the tuna steaks from the marinade (reserving the marinade) and lightly press each steak into the sesame seeds on all sides to create a crust.
Heat olive oil in a heavy skillet (preferably cast iron) over medium-high heat until shimmering.
Gently place the crusted tuna steaks in the hot skillet. Sear for 1-2 minutes on each side for medium-rare, adjusting the time based on your preferred doneness.
Remove the tuna steaks from the pan and let rest for 2 minutes.
Drizzle the reserved marinade over the seared tuna steaks, if desired, and season with salt and black pepper to taste before serving. Enjoy immediately!
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 1144 mg | 50% | |
| Total Carbohydrate | 3.8 g | 1% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 0.3 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 11.2 mcg | 56% | |
| Calcium | 34 mg | 3% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1166 mg | 25% | |
*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.
