5 from 3 votes
Pan Seared Tuna
This simple recipe for pan seared tuna is more than just a recipe, it's a foolproof method that results in the perfect sear every single time. Learn how to master this simple technique and watch the compliments come rolling in!
Prep Time
5 mins
Total Time
5 mins
Servings:
2
Calories:
305 kcal
Course:
Main Course, Appetizer, Dinner
Cuisine:
Italian
Ingredients
- 2 tuna steaks 6-8 oz each
- salt to taste
- black pepper to taste
- 1 tablespoon neutral oil such as grapeseed, avocado or canola
- lemon optional, for serving
Notes
- Keep the tuna refrigerated until right before searing.
- It's important to not add the oil until the pan is hot, otherwise the tuna will stick.
- The pan must be extremely hot to achieve the perfect sear.
- Add the tuna steaks away from you in the pan to avoid splattering the hot oil.
- Keep a close eye on your tuna as it sears to avoid overcooking.
- Make sure your knife is very sharp before slicing the fish, otherwise it can tear.
- I recommend serving the tuna very rare, however you can cook it to your liking. The longer it cooks, the more well-done it will be.
Nutrition Information
Calories
305kcal
(15%)
Protein
40g
(80%)
Fat
15g
(23%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
6g
(35%)
Monounsaturated Fat
4g
(20%)
Trans Fat
0.04g
(2%)
Cholesterol
65mg
(22%)
Sodium
66mg
(3%)
Potassium
428mg
(9%)
Vitamin A
3711IU
(74%)
Calcium
14mg
(1%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 305
% Daily Value*
| Calories | 305kcal | 15% |
| Protein | 40g | 80% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.04g | 2% |
| Cholesterol | 65mg | 22% |
| Sodium | 66mg | 3% |
| Potassium | 428mg | 9% |
| Vitamin A | 3711IU | 74% |
| Calcium | 14mg | 1% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.