Pan-Seared Tuna Steaks
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Prep Time
5 mins
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Cook Time
5 mins
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Marinating Time
30 mins
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Total Time
41 mins
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Servings
2 people
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Calories
386 kcal
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Course
Main Course
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Cuisine
International
Pan-Seared Tuna Steaks
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Pan-Seared Tuna Steaks in a fragrant soy sesame marinade, a quick and easy restaurant-style dinner recipe that is incredibly delicious and cooked to perfection. A fantastic gourmet dish for seafood lovers, these tuna steaks pair wonderfully well with a light salad of some vegetables.
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Ingredients
- 2 tuna steaks
- 2 tablespoon light soy sauce
- 1 tablespoon dark soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 tablespoon sesame seeds
- 2 cloves of garlic
- ½ teaspoon chilli flakes
- 1 tablespoon vegetable oil
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Instructions
- Start by making the marinade.
- In a small bowl, add the soy sauces, sesame oil, half of the sasame seeds, peeled and finely chopped garlic, honey and chilli flakes, and mix well.
- Transfer the tuna steaks to a ziplock bag, pour over the marinade, zip the bag well, and shake it well to coat the steaks in marinade.
- Set it aside for 30 minutes.
- Heat up the griddle pan over a medium to high heat, add the oil and place one tuna steak.
- Sear for 1 ½ minute, then use a flat spatula to flip it over the other side.
- Sear for another 1 ½ minute, then remove it from the heat and leave it to rest for 1 minute before serving.
- Repeat with the second tuna steak.
- Garnish with the remaining sesame seeds.
Notes
- Heat up the griddle pan really well before you add the tuna steaks to be seared. The hotter the pan, the better results. Give it at least 2-3 minutes to heat up on a medium to high heat.
- The steaks cook really fast, do not leave them to cook beyond the specified cooking time, of they won't be pink in the middle - don't worry, it's absolutely safe to consume tuna this way, and absolutely delicious too.
- If you don't have a griddle pan, just use a regular frying pan or a grilling pan, the cooking time will not change.
Nutrition Information
Show Details
Calories
386kcal
(19%)
Carbohydrates
12g
(4%)
Protein
44g
(88%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
6g
Monounsaturated Fat
6g
Cholesterol
65mg
(22%)
Sodium
1606mg
(67%)
Potassium
533mg
(15%)
Fiber
1g
(4%)
Sugar
9g
(18%)
Vitamin A
3862IU
(77%)
Vitamin C
1mg
(1%)
Calcium
66mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 386 kcal
% Daily Value*
| Calories | 386kcal | 19% |
| Carbohydrates | 12g | 4% |
| Protein | 44g | 88% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 65mg | 22% |
| Sodium | 1606mg | 67% |
| Potassium | 533mg | 11% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 3862IU | 77% |
| Vitamin C | 1mg | 1% |
| Calcium | 66mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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