Why You'll Love This Dish
It’s oh…so…good and makes me feel like I’m at a fancy restaurant. This dish is a visual and savory feast that takes less than 10 minutes to cook, (30 minutes to prepare the marinade if you want it to be flavor infused) and under 500 calories per serving. It also happens to be packed with healthy protein and Omega-3s. Now that’s my kind of gourmet recipe. This culinary delight is a fantastic way to enjoy a meal packed with nutrients and satisfying to the tastebuds.
Eating healthy should be fun and delicious! That may as well be the motto of the Yaresa Kitchen. So you know how delighted I was when I discovered how easy it is to make seared ahi tuna, and how absolutely nutrient dense and delicious the dish is. It seems to good to be true, but it is not. In fact, the more I delve into making better food choices, the more I discover the variety of delicious and easy meals there are to make. This one comes with the added bonus of being not just satisfying in my tummy, but so satisfying to look at! So, whenever you’re in a fancy, feeling like eating gourmet tonight mood, this should be one of your go-to dishes. It might require some knife skills, presentation skills and a little knowledge of how to work a hot pan, but follow my instructions and you’ll be cooking in no time. Impress your family or friends with this sizzling entrée.
Cooking Tips!
Cooking Tuna
In my kitchen, preparing this dish is a delightful experience. The process of marinating the tuna steaks infuses them with flavors that excite the senses. The sizzle as the tuna hits the hot pan and the aroma of the sesame oil and garlic intermingling create an anticipation for the final, perfectly seared dish. It’s amazing flavor, beautiful color and presentation make it one of my go to meals that’s wholesome yet decadent and super easy to prepare!
1. For a tender and succulent steak, you need to get the pan searing hot and only cook for a few minutes on each side. You may be frightened by flames jumping out of the pan but this is normal. Just be careful.
2. If your steaks are frozen, you will want to thaw in the fridge a few hours but no more than 12 hours or overnight. Do not marinate for more than 30 minutes at room temperature.
Recipe Insights:
- This dish contains meat that is not fully cooked and comes with the associated risks thereof. You want VERY fresh or frozen at sea sushi quality ahi tuna steaks when making this dish. Look for brightly colored flesh, with little to no white streaks in the meat.
- This dish is not safe for pregnant or nursing women.
Health Benefits of This Recipe
Ahi tuna is a cold water fatty fish that’s considered a superfood, rich in high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. The omega-3 fatty acids in ahi tuna are beneficial for heart health, brain function, and reducing inflammation in the body. The benefits don’t stop with the nutrient packed tuna. The marinade is a star on it’s own with nutrient rich ingredients such as fresh garlic and ginger, olive oil and lime juice, which not only enhance the flavor but also contribute to the dish’s health profile. The low-sodium soy sauce reduces overall sodium content, while the ginger and garlic bring antioxidants and anti-inflammatory properties to the table.
Sizzling Ahi Tuna Recipe!
A delightful nutrient-packed entree that is high in protein and bursting with flavor, all under 500 calories per serving.
-
In a shallow dish, combine low-sodium soy sauce, sesame oil, olive
oil, minced garlic, grated ginger, lime juice, and optional chopped
cilantro. This vibrant marinade is the key to elevating the flavor of
the tuna. -
Pat dry the ahi tuna steaks and place them in the marinade, ensuring
they are coated evenly. Cover and refrigerate for at least 30 minutes,
allowing the flavors to meld. -
Heat a skillet or grill pan over medium-high heat and lightly grease it with cooking spray or a small amount of oil.
-
Remove the tuna steaks from the marinade and scrape off any excess. Season both sides with salt and pepper.
-
Sear the tuna for about 1-2 minutes per side for rare to medium-rare
doneness, adjusting based on your preference and the thickness of the
steaks. -
Once done, remove the tuna from the heat and let it rest for a few minutes.
-
Optionally, bring the remaining marinade to a boil in a saucepan, then simmer for a few minutes to use as a sauce.
-
Slice the seared tuna against the grain into thin pieces. Serve with
the prepared sauce if desired and garnish with sesame seeds.
Ingredients
-
In a shallow dish, combine low-sodium soy sauce, sesame oil, olive
oil, minced garlic, grated ginger, lime juice, and optional chopped
cilantro. This vibrant marinade is the key to elevating the flavor of
the tuna. -
Pat dry the ahi tuna steaks and place them in the marinade, ensuring
they are coated evenly. Cover and refrigerate for at least 30 minutes,
allowing the flavors to meld. -
Heat a skillet or grill pan over medium-high heat and lightly grease it with cooking spray or a small amount of oil.
-
Remove the tuna steaks from the marinade and scrape off any excess. Season both sides with salt and pepper.
-
Sear the tuna for about 1-2 minutes per side for rare to medium-rare
doneness, adjusting based on your preference and the thickness of the
steaks. -
Once done, remove the tuna from the heat and let it rest for a few minutes.
-
Optionally, bring the remaining marinade to a boil in a saucepan, then simmer for a few minutes to use as a sauce.
-
Slice the seared tuna against the grain into thin pieces. Serve with
the prepared sauce if desired and garnish with sesame seeds.
2 servings
1
- Amount per serving
- Calories463
- % Daily Value *
- Total Fat 28g36%
- Saturated Fat 4g20%
- Trans Fat 0g
- Cholesterol 67mg23%
- Sodium 750mg33%
- Net Carbohydrate 6g3%
- Dietary Fiber 2g8%
- Total Sugars 0g
- Protein 45g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
