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Fast and tasty
Tuna in a frying pan in lemon juice

Pan-Seared Tuna Steaks with Lemon

This gorgeous fish makes for a dinner that's both delicious and good for you! Pan-seared tuna with lemon is a great way to dress up a special-occasion table. Tuna is wonderful in soups and salads, but a juicy seared tuna steak is far tastier and more impressive.

AliceGard

Recipe author

Composition / ingredients

Servings:

Tuna steaks

600

Lemon

Salt

Ground black pepper

Ground red pepper (cayenne)

Vegetable oil

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 68 % 13 g

Fats 32 % 6 g

Carbohydrates 0 % 0 g

136 kcal

GI: 0 / 0 / 0

Cooking method

Cooking time: 30 min

Step 1:

How do you pan-sear tuna? Rinse the tuna steaks and pat them dry with a paper towel. Season with salt and pepper, then lay lemon slices on top. Instead of slices, you can squeeze fresh lemon juice over them. Let the steaks marinate for 40 minutes.
Step 2:

Drizzle a high-smoke-point oil (vegetable or olive) over the seasoned fish and rub it lightly into both sides and the edges. You can sear the steaks without any oil, of course, but the tuna will come out drier that way.
Step 3:

Heat a grill pan to the highest setting, with NO oil. It needs to be dry and screaming hot — this really matters! Lay the steaks on the grill and press down on them gently.
Step 4:

Sear for just 1½–2 minutes per side, so the fish stays very juicy and doesn't turn into a dry, rubbery "sole."
Step 5:

Our dish is ready! And no, it isn't raw — that's exactly how it should be! Once seared, the steaks are pink inside and golden outside; transfer them to a flat plate or cutting board. I like to brush them with a little more olive oil and give them a light squeeze of lemon juice on both sides. Let the steaks rest for a couple of minutes, then serve them up to your guests.

After I first tried this dish at a restaurant, I kept searching for a recipe that would show me how to cook tuna in a skillet. I have to say, at home the fish turned out every bit as good — the key is cooking it correctly. When you plate it, a nice presentation makes it look every bit as good as the restaurant version.
A word of advice: never heat a grill pan with oil in it, or you'll ruin the pan!
I love tuna dishes — the fish has a wonderful flavor and it's very good for you. It's packed with minerals and vitamins that support healthy brain function. Tuna is also rich in protein and has a meaty, satisfying texture.
Pick any side you like for the tuna steaks — whatever suits your taste.