Tuna is a delicious and healthy source of protein and Omega-3 fatty acids. I have several different marinades for searing tuna steaks, but this recipe is the fastest and easiest. This makes an excellent meal on nights when you just don't feel like spending a lot of time in the kitchen, but you still want to serve something nutritious and tasty. I usually serve these steaks with steamed asparagus and rice. An Uncle Ben's Ready Rice pouch is microwaveable, ready in 90 seconds, and it's just the right amount for two people. These tuna steaks also make a nice lunch served with sliced avocado or a green salad. (Remember to reserve some of the marinade to use as a salad dressing).
I think it's worth noting that when preparing seared tuna, many recipes recommend using sushi grade tuna. I invite you to do your own research but, as far as I can tell, the term "sushi grade" doesn't guarantee the fish was handled or processed any differently than any other fish.
Prep time: Five minutes
Total time: About ten minutes
2 ahi (or yellowfin) tuna steaks (about 6 to 8 ounces each)
1 clove minced garlic
1 Tsp. lime juice
1 Tbsp. grated ginger
2 Tbsp. sesame oil
2 Tbsp. low sodium soy sauce
Prepared wasabi - optional
1. With the exception of the wasabi, mix all ingredients together in a bowl, and add the tuna steaks. If you have time, you can marinate the fish for an hour or so, but it is not necessary. I usually keep spooning the marinade over the steaks while I am waiting for the pan to heat up. By the time the pan is ready, the fish is saturated with the marinade.
2. Heat a cast iron skillet or non-stick frying pan on medium high heat. Add the tuna steaks to the pan, and sear for about two minutes on each side. (Increase or decrease the time by a minute or so, depending on how rare you like your tuna steaks).
3. Remove fish from pan immediately, slice, and serve with wasabi, if desired.
This recipe is for two servings, but it is very easy to double or even triple, if you are serving guests. Another nice thing about the marinade is it still comes out nice if you are a bit imprecise in your measurements. For example, I don't like to spend too much time measuring ingredients exactly - I tend to eyeball the measurements.
This makes a heart-healthy meal (scientists recommend eating oily fish, such as tuna, twice per week), especially if served with vegetables and brown rice.