Pan-Seared Tuna Steak
A fish delicacy in a skillet — simple, fast, and beautiful! A pan-seared tuna steak is a healthy alternative to red meat, loaded with vitamins and amino acids you can only get from ocean fish. It needs no special equipment and pairs with all sorts of sides, which makes it a great pick for both a special occasion and a weeknight family dinner.
Mashenka
Recipe author
Pan-Seared Tuna Steak
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 58 %
14 g
Fats 42 %
10 g
Carbohydrates 0 %
0 g
187 kcal
GI:
0
/
0
/
0
- It's nearly impossible to buy tuna that hasn't traveled a long way from the catch to the fish counter, so there's no need to feel bad about using frozen fish. For the finished dish to turn out tender and melt-in-your-mouth without falling apart too soon, you have to thaw it the right way. The key rule — for tuna and every other kind of fish — is to thaw it only in the refrigerator. Take your chosen piece out of the freezer ahead of time, set it on a plate on the bottom shelf of the fridge, and let it thaw completely. Thawing it this way keeps moisture loss to a minimum, so the fish stays juicy and holds together while it cooks. Cut the thawed tuna into portions, season with salt and pepper, and drizzle with olive oil. If you like, add other favorite fish-friendly spices. You can swap the olive oil for neutral corn or sunflower oil. Lightly oil a heavy-bottomed skillet and heat it until very hot. Add the fish and sear over high heat for 5–6 minutes, then flip and repeat on the other side. Keep an eye on the timing yourself — it depends on the thickness of the piece, how hot the pan is, and how done you like your tuna. A cast-iron or stone skillet works best for tuna steaks. A ridged grill pan will give you those handsome sear marks for a restaurant-style presentation. Once the steaks are seared to your liking, lift them out, plate them, finish with a squeeze of lemon juice, and add a side dish. A delicious, healthy dinner is ready — enjoy!
Caloric content of the products possible in the composition of the dish
- Ground black pepper - 255 kcal/100g
- Salt - 0 kcal/100g
- Olive oil - 913 kcal/100g
- Tuna steak - 136 kcal/100g
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