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5.0 from 3 votes

Seared Peppercorn Tuna Steak

These seared tuna steaks are so flavorful and healthy and come together in about 30 minutes, or less. Use less ground pepper for mild heat, or just go with a combo of black and white sesame seeds.

Prep Time
15 mins
Cook Time
15 mins
Servings: 4
Calories: 290 kcal
Course: Main Course
Cuisine: Japanese , American

Ingredients

  • 4 oz tuna steaks fresh, 8 to 12 oz.
  • 1 tablespoon sesame seed oil or more, as needed
  • 1 teaspoon olive oil plus more, if needed
  • ¼ cup black peppercorns crushed, or black sesame seeds
  • ¼ cup sesame seeds white
  • 4 cups baby spinach fresh, rinsed and dried
  • ½ cup pine nuts toasted
  • ½ cup goat cheese crumbled
  • ½ cup strawberry vinaigrette or more, if desired
  • ½ cup Pea sprouts or bean sprouts

Instructions

    Cup of Yum
  1. DO AHEAD: Make the strawberry vinaigrette.
  2. Pat the tuna steaks dry with a paper towel.
  3. Rub the tuna on all sides with the sesame oil.
  4. Mix together the cracked peppercorns and sesame seeds on a large platter. Dredge the tuna steaks in the pepper/sesame mixture until completely coated.
  5. Heat the olive oil in a non-stick skillet over medium-high heat.
  6. Working in batches of two at a time, place the encrusted tuna steaks into the hot skillet and cook for 1½ minutes. Flip, then cook the other side for another 1½ minutes. For medium-rare, cook 2 minutes per side.
  7. Remove from heat, and when cool enough to handle, cut, against the grain, into ½-inch thick slices.
  8. Meanwhile, in a large salad bowl, add the spinach and top with the toasted pine nuts and goat cheese. Toss with about ¾ cup of the vinaigrette.
  9. Divide the dressed spinach across for serving plates. Add the sliced tuna, in a circular fashion, on top of the salad.
  10. Drizzle a little more of the vinaigrette over the top of the tuna and add a small bunch of the pea sprouts in the center of the salad. Serve at once.

Notes

  • Albacore, bluefin, and yellowfin are all excellent choices for tuna steak.  Make sure the fillets are firm, and a vibrant bright red in color.  Fresh tuna steaks are always best, but frozen will work, too, if that's all that's available.  Let thaw completely before proceeding with the recipe.  NOTE: Seafood thaws much quicker than beef or poultry. 
  • Use a spice grinder, or coffee grinder, to grind the peppercorns.  The less fine you grind the peppercorns, the less heat you'll get with each bite.  This recipe, as is, is medium heat.  To reduce heat, go with only 1 or 2 tablespoon of the peppercorns, or replace the peppercorns with black sesame seeds.  
  • Be sure to look at the direction of the grain before you coat with the pepper/sesame seeds.  Once cooked, you'll want to slice the tuna against the grain. 
  • The vinaigrette can be made up to 2 days in advance.  Store in the fridge and give it a good shake before adding to the salad.
  • The cooked tuna is best served soon after searing.  However, leftovers can be stored in an air-tight container and kept in the refrigerator for up to 2 days.  We don't recommend freezing the tuna. 

Nutrition Information

Calories 290kcal (15%) Carbohydrates 6g (2%) Protein 10g (20%) Fat 4g (6%) Saturated Fat 1g (5%) Cholesterol 13mg (4%) Sodium 130mg (5%) Potassium 312mg (9%) Fiber 2g (8%) Sugar 1g (2%) Vitamin A 3128IU (63%) Vitamin C 8mg (9%) Calcium 164mg (16%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 290

% Daily Value*

Calories 290kcal 15%
Carbohydrates 6g 2%
Protein 10g 20%
Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 13mg 4%
Sodium 130mg 5%
Potassium 312mg 7%
Fiber 2g 8%
Sugar 1g 2%
Vitamin A 3128IU 63%
Vitamin C 8mg 9%
Calcium 164mg 16%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.