Seared Tuna

• 分量: 2 servings
• 調理時間: 5 minutes
• 総時間: 10 minutes

材料

10- 16 ounces ahi tuna, thawed (sushi-grade saku block) see notes

1 tablespoon soy sauce or GF liquid aminos

2 tablespoons high heat oil for searing- peanut oil, wok oil, avocado

3 tablespoons sesame seeds (black, or both black and white)

1 teaspoon granulated garlic powder (or onion powder)

1 teaspoon kosher salt

1 teaspoon fresh cracked pepper

1 teaspoon sugar

1 teaspoon dried thyme (see notes)

手順

Mix the Sesame Crust ingredients together in a small bowl.

Pat dry the ahi tuna with paper towels.

Place ahi tuna on a plate, coat all sides with soy sauce. This will help the sesame spice adhere to the tuna.

Generously sprinkle all sides of the ahi tuna with the sesame mix, pressing it down into the flesh. Coat the sides. Read through the rest of the directions before starting because the next part goes very quickly.

The goal here is to get a nice golden sear on all sides without cooking the ahi tuna all the way through. HOT PAN is key.

Heat a cast-iron skillet over medium-high heat, until very very hot. Turn your hood fan on. Place tongs, metal spatula and splatter guard (or lid) near the stove. When the pan is hot a flick of water should sizzle loudly. Once the skillet is hot, turn the fan on high. Add the oil and coat the pan and let it get hot. Carefully lay the tuna in the pan, pressing it down into the skillet with a metal spatula. Sear 45-60 seconds- checking the underneath by lifting one corner to see if it is golden. When deeply golden, carefully flip. If not golden, turn the heat up. Sear the other side, 60-90 seconds until golden. Sear the long edges using tongs to hold it upright.

Place on a cutting board, blot if you like, then using a very sharp knife, thinly slice, and serve.

At this point, you could also refrigerate up to 3 days, and serve this later, chilled. Either way is good.

栄養

• カロリー: 236
• 脂肪総量: 10.7 g
• 飽和脂肪: 1.8 g
• トランス脂肪: 0 g
• コレステロール: 44.2 mg
• ナトリウム: 437.5 mg
• 炭水化物総量: 5.1 g
• 食物繊維: 1.2 g
• 糖質総量: 1.1 g
• タンパク質: 29.1 g