Rare Seared Tuna Steak
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 tsp lemon juice (fresh is better but bottle is fine in a pinch)1 tsp low sodium Soy Sauce4 yellow fin tuna steaks0.5 1tsp Sesame Oil 0.5 1tsp Sunflower Oil Scoop of jarred gingerFresh ground pepper
The way the fish is handled before cooking is as important as the cooking itself. I use frozen, vacuum sealed steaks, using this preparation:
THAW: Remove them from the package and thaw in a bowl at room temperature. It is VERY important that you do not let them get warm. If you are not cooking them right away, thaw them in a bowl in the fridge. You are ALWAYS better off with them a little frozen than warmed to room temperature.
DRY: It is VERY important that you get all excess moisture out of the fish before searing. Otherwise the water is expelled during cooking and you end up with it in the pan creating an unwanted broth which prevents proper searing. You may need to gently squeeze the steaks in paper towels several times over to be thorough. After this, letting them sit open in the fridge for a couple of hours will give them more time to lose more water. This is ideal but not necessary.
DRESS AND SEAR: This is very fast and easy. Do NOT dress the fish before you are ready to cook, as the lemon will begin to cure the fish right away. Preheat your pan to high and turn on your ventilation, as there may be some smoke (do not be alarmed). While the pan heats up, press a generous amount of fresh ground pepper into both sides of the steaks. blend sesame oil, soy, lemon and ginger, and coat the steaks with this dressing. When the pan is hot, add the olive oil, spread it out, and then add the steaks, searing them for 30 seconds to a minute on each side. NOTE: staks should be raw in the middle and seared on the outside. Remove to a plate and serve immediately or thinly sliced cold. Best with rice and salad.
Serving Size: Makes 4 servings (100 gram tuna steaks)
THAW: Remove them from the package and thaw in a bowl at room temperature. It is VERY important that you do not let them get warm. If you are not cooking them right away, thaw them in a bowl in the fridge. You are ALWAYS better off with them a little frozen than warmed to room temperature.
DRY: It is VERY important that you get all excess moisture out of the fish before searing. Otherwise the water is expelled during cooking and you end up with it in the pan creating an unwanted broth which prevents proper searing. You may need to gently squeeze the steaks in paper towels several times over to be thorough. After this, letting them sit open in the fridge for a couple of hours will give them more time to lose more water. This is ideal but not necessary.
DRESS AND SEAR: This is very fast and easy. Do NOT dress the fish before you are ready to cook, as the lemon will begin to cure the fish right away. Preheat your pan to high and turn on your ventilation, as there may be some smoke (do not be alarmed). While the pan heats up, press a generous amount of fresh ground pepper into both sides of the steaks. blend sesame oil, soy, lemon and ginger, and coat the steaks with this dressing. When the pan is hot, add the olive oil, spread it out, and then add the steaks, searing them for 30 seconds to a minute on each side. NOTE: staks should be raw in the middle and seared on the outside. Remove to a plate and serve immediately or thinly sliced cold. Best with rice and salad.
Serving Size: Makes 4 servings (100 gram tuna steaks)
Nutritional Info Amount Per Serving
- Calories: 105.0
- Total Fat: 3.1 g
- Cholesterol: 0.0 mg
- Sodium: 74.7 mg
- Total Carbs: 0.1 g
- Dietary Fiber: 0.0 g
- Protein: 19.1 g
Member Reviews
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MICHELLE_391
Thank you for the great instructions for HOW to cook the fish. I made this tonight and really enjoyed it. I'm thinking of adding some dill next time for a little extra pop of flavor. - 8/20/17
Reply from MELANIEGILLIS (8/21/17)
You are most welcome. It is so easy, but moisture levels and temperatures are key. Enjoy!