Rare Seared Tuna Steak

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Nutritional Info

Servings Per Recipe: 4
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

View full nutritional breakdown of Rare Seared Tuna Steak calories by ingredient

Introduction

You can use vacuum sealed frozen tuna instead of fresh to save dollars. This is a fast and healthy gourmet meal! You can use vacuum sealed frozen tuna instead of fresh to save dollars. This is a fast and healthy gourmet meal!

Minutes to Prepare: 15

Minutes to Cook: 2

Number of Servings: 4

Ingredients

1 tsp lemon juice (fresh is better but bottle is fine in a pinch)

1 tsp low sodium Soy Sauce

4 yellow fin tuna steaks

0.5 1tsp Sesame Oil

0.5 1tsp Sunflower Oil

Scoop of jarred ginger

Fresh ground pepper

Tips

RECAP: Fish should be dry, cold, and dressed only moments before cooking. Served immediately as a hot steak, or sliced cold over salad.

Directions

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)