Description

Tuna steak is a quick and indulgent meal with a beautifully seared crust and tender, juicy interior. This simple recipe ensures a perfectly cooked tuna steak every time, making it a healthy and satisfying dish for any occasion.

Ingredients

Two tuna steaks, each weighing between 180 – 200g (6.5 – 7 oz), skinless and boneless

Each steak should be 2.5-3cm / 1-1.2″ thick

1 teaspoon of olive oil

1/4 teaspoon sea salt

1/8 teaspoon black pepper

2 teaspoons of olive oil for cooking (or oil spray)

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Instructions

Prepare the Tuna Steaks: Ensure the tuna steaks are at room temperature. Pat the steaks dry with paper towels to remove surface moisture.
Season the Tuna: Drizzle each tuna steak with 1 teaspoon of olive oil, then sprinkle with 1/4 teaspoon of sea salt and 1/8 teaspoon of freshly ground black pepper on both sides. Rub gently to coat.
Heat the Skillet: Place a heavy skillet over medium-high heat. Lightly coat the pan with 2 teaspoons of olive oil or an oil spray. Test the heat by adding a drop of water; if it sizzles immediately, the pan is ready.
Sear the Tuna: Carefully place the tuna steaks in the hot skillet. Sear for 1-2 minutes per side, or until a rich, caramelized crust forms. The center should remain pink, so avoid overcooking.
Rest the Steaks: Once cooked to your liking, remove the tuna steaks from heat and allow them to rest for a minute to let the juices redistribute.
Slice and Serve: Slice the tuna diagonally and serve immediately to enjoy the melt-in-your-mouth texture.

Notes

For a spicy kick, add a pinch of cayenne pepper or chili flakes to the seasoning mix.

Rub with fresh herbs like thyme, rosemary, or dill for an herb-infused flavor.

For a fresh citrusy burst, add lemon zest to the seasoning.

Tuna steaks are best served rare to medium-rare to maintain tenderness and flavor.

If grilling, preheat the grill to get a good sear.

Store leftovers in an airtight container in the refrigerator for up to 1 day.

For optimal freshness, enjoy tuna steaks immediately after cooking, as they may dry out when reheated.

Nutrition

Serving Size: 1 steak
Calories: 350
Sugar: 0g
Sodium: 400mg
Fat: 20g
Saturated Fat: 3g
Unsaturated Fat: 17g
Trans Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Protein: 40g
Cholesterol: 50mg