Pepper Seared Tuna Steaks
Elevate your dinner table with the vibrant flavors of Pepper Seared Tuna Steaks, a quick and elegant recipe that's perfect for busy weeknights or special occasions. These 6-ounce, sushi-grade tuna steaks are generously coated in coarsely cracked black pepper, garlic powder, and a touch of salt, creating a bold, savory crust that locks in their natural juiciness. Searing them in a hot cast-iron skillet with olive oil results in perfectly browned edges while keeping the center tender and melt-in-your-mouth delicious. With just 10 minutes of prep and 5 minutes of cooking, this high-protein dish is as simple as it is spectacular. Serve with a squeeze of fresh lemon for a zesty finish and optional parsley for a touch of color. Ideal for tuna lovers and fans of quick gourmet meals, this recipe pairs beautifully with steamed vegetables or a crisp side salad.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Tuna steaks
- 3 tablespoons (coarsely cracked) Black peppercorns
- 2 teaspoons Salt
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 whole (for serving) Lemon
- 2 tablespoons (optional, chopped) Fresh parsley
Instructions
Pat the tuna steaks dry with paper towels and set them on a plate.
In a small bowl, mix the cracked black pepper, salt, and garlic powder.
Sprinkle the spice mixture evenly on both sides of each tuna steak, pressing gently to help the seasonings adhere.
Heat a cast-iron skillet or a heavy-bottomed pan over medium-high heat until very hot. Add the olive oil and swirl to coat the pan.
Place the seasoned tuna steaks in the hot pan, making sure not to overcrowd them. Sear for 1-2 minutes on the first side for a rare center (adjust the timing based on desired doneness).
Flip the tuna steaks carefully with tongs and sear the other side for another 1-2 minutes.
Remove the tuna steaks from the pan and let them rest for a minute before serving.
Slice the lemon into wedges and serve alongside the tuna steaks. Garnish with fresh parsley, if desired.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 1060 mg | 46% | |
| Total Carbohydrate | 6.7 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Total Sugars | 0.9 g | ||
| Protein | 50.4 g | 101% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 55 mg | 4% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 809 mg | 17% | |
*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.
