Seared Tuna SteakSeared Ahi tuna has become a staple at most trendy restaurants, but it rarely makes it to the grill or cooktops of our kitchens.   Usually served at $14.00 for an appetizer with just a few slices of tuna drizzled with Asian-infused sesame sauce, you can make a tastier and far healthier creation for less than half the cost per serving.

Readily available at any fish market and most supermarkets, ahi tuna is as easy as any other protein to cook and even easier to look like a pro making it.  Given the amazing nutritional content of tuna, there is little innovation needed to make this an incredibly healthy dish.  With some attention to cook time and presentation, you will have a great tasting, culinary all-star looking creation.

Nutrition Facts: Ahi Tuna Steak

(8oz., approximately 1 medium steak)

This dish is simply seared raw fish with a few ingredients thrown around it so the nutritional value stays the same plus about 50 calories for the oil, seasoning, and mustard.  Fresh tuna is one of the lightest and least fishy smelling varieties that you will find as well as one of the healthiest and best tasting available year round.   In addition, tuna is one of the easiest fish to cook well.

Calories 240 Sodium 80mg
Fat 2g Carbohydrates 0g
Saturated Fat 0g Sugar 6g
Cholesterol 100mg Protein 52g

How To Buy Tuna Steak

Most tuna steaks will be about $10.00 for $15.00/lb fresh and will be enough for a substantial entrée.  Use your good sense when buying because while most good quality tuna steaks can be eaten raw, use your better judgment to avoid anything that looks old, oily, or has been sitting for a long time.  Fresh is always best.

Ingredients: Seared Ahi Tuna Steak

Ingredients: Seared Ahi Tuna SteakSeasoning:

  • 2 Tbsp. Toasted wheat germ & flaxseeds
  • 1 Tbsp Ground black pepper
  • Dash Garlic powder
  • 1 Tbsp Lemon pepper seasoning
  • On the Fish:

  • Dash Olive oil (enough to coat with hands)
  • Dash squeezed lime
  • Cooking Directions: Pan Seared Tuna Steak

    Cooking Directions: Pan Seared Tuna Steak
    Seared Tuna Steak Cooking Directions1. Coat the tuna steak in olive oil by hand with a squirt of lime and lay it in a mixed platter of the seasoning until coated as though it were a chicken cutlet.

    2. Heat pan on high heat with olive oil or cooking spray briefly to bring to searing temperature (45 seconds should be fine).

    3. Place the steak into the pan and cover for 1min max and then gently flip and cook the other side for another minute.

    4. Remove, let sit for no more than 30 seconds (it will keep cooking when left whole) and slice with a SHARP knife (less than 1/2 inch per slice).

    Rustic-gourmet stone ground mustard

    How To Serve:

    Play jazz – this fish is beautiful on its own so it doesn’t take much to look like a pro here; a side of baby greens tossed in a light olive oil based dressing and a healthy dollop of a rustic-gourmet stone ground mustard on the side of the plate makes for a very healthy and low calorie meal.  Enjoy!

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    3 Comments

    1. profile avatar
      Aleks Kopec Oct 27, 2011 - 11:10 #

      This does look like an easy recipe. Thanks. What other seafood dishes do you recommend?

    2. profile avatar
      Sasha Apr 20, 2012 - 17:43 #

      Just made this dish and it was excellent! Ate it with a side of spinach tossed in olive oil, lemon juice and a cranberry mustard. Thanks for the simple and delicious recipe!

    3. profile avatar
      Jane Jul 08, 2012 - 22:54 #

      Made this for dinner tonight. It was delicious and extremely simple.

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