Pan-Seared Tuna
A quick and simple pan-seared tuna recipe with a crispy exterior and a juicy, tender interior, ideal for seafood lovers.
Nutrition
Calories: 220cal
Carbohydrate: 1g
Protein: 28g
Fat: 12g
Cholesterol: 55mg
Sodium: 310mg
Difficulty Level: easy
10 min Prep
6 min Cook
16 min Total
2 Servings
Ingredients
- 2 tuna steaks (about 6 ounces each, 1 inch thick)
- 2 tablespoons olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
- 1 lemon, cut into wedges
- 1 tablespoon sesame seeds (optional, for garnish)
- Chopped fresh parsley, for garnish (optional)
Instructions
- Remove the tuna steaks from the refrigerator at least 10 minutes before cooking. This helps the tuna cook evenly.
- Pat the tuna steaks dry with paper towels. Season both sides with salt and freshly ground black pepper. The seasoning helps create a flavorful crust when seared.
- Heat a large, heavy skillet over medium-high heat for about 3 minutes. Add the olive oil and heat until the oil shimmers. Make sure the skillet is very hot before adding the tuna to ensure a good sear.
- Place the tuna steaks in the skillet and cook for about 2 to 3 minutes on the first side, without moving them, until the bottoms begin to brown and form a crispy crust.
- Flip the tuna steaks carefully to cook the other side. Cook for another 2 to 3 minutes, depending on your desired level of doneness. For a rare center, remove after 2 minutes on the second side.
- Transfer the tuna steaks to a plate and let them rest for 2 to 3 minutes. Resting allows the juices to redistribute, keeping the tuna tender.
- Garnish the tuna with sesame seeds and chopped fresh parsley, if desired. Serve with lemon wedges on the side to squeeze over the fish.
