Pan-Seared Tuna

4.3 of 5 (20)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 186.4
  • Total Fat: 2.5 g
  • Cholesterol: 66.0 mg
  • Sodium: 280.2 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 0.0 g
  • Protein: 34.4 g

View full nutritional breakdown of Pan-Seared Tuna calories by ingredient
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Healthy, delicious, and easy! Healthy, delicious, and easy!
Number of Servings: 4


    1 lb fresh tuna
    1 tbsp soy sauce
    1 tbsp honey
    1 tsp sesame oil
    Cooking Spray


In small bowl, whisk soy sauce, honey, and sesame oil. Set aside.
Mist non-stick skillet with oil and heat to medium-high.
Sear tuna for 3 minutes, flip, reduce heat to medium-low, and cover.
Cook until desired doneness (med-rare tuna is great!)
Turn off heat and pour sauce over tuna. Turn tuna and allow to sit for a minute to warm up sauce.
Plate tuna and drizzle with a bit of sauce from pan.

Number of Servings: 4

Recipe submitted by SparkPeople user METERMAID.

TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Very Good
    2 of 2 people found this review helpful
    Simple and delicious. - 12/25/10

    Was this review helpful?   yes  No

  • Very Good
    2 of 2 people found this review helpful
    It was very good as well...3 minutes was a bit on the long side for cooking, but maybe I had thinner steaks. The sauce was delicious, and I highly recommend this! Very easy to make! - 2/2/10

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  • Very Good
    2 of 2 people found this review helpful
    The dressing for this tuna was awesome. this is a great recipe... I tried it with Salmon too. Yum, however since tuna is a very dry fish if cooked too much I really do want to stress not overcooking it. - 1/31/08

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    love this.... - 12/26/10

    Was this review helpful?   yes  No

  • Good
    1 of 1 people found this review helpful
    I've never been great at cooking fish and this was easy and delicious, will definitely make again. - 12/26/10

    Was this review helpful?   yes  No
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