Healthy Meals

Six-Minute Seared Ahi Tuna Steaks

Name: Six-Minute Seared Ahi Tuna Steaks
Prep time: 1 min
Cook time: 5 min
Total time: 6 min
Yield: 2 servings
Ingredients: 2 ahi tuna (yellowfin tuna) steaks (about 4 oz. each, 1" thick - see notes for thinner or thicker); 2 tablespoons soy sauce; 1 tablespoon toasted sesame oil (see notes); 1 tablespoon honey (see notes); 1/2 teaspoon kosher salt; 1/4 teaspoon black pepper (to taste); 1/4 teaspoon cayenne pepper (optional); 1 tablespoon canola oil (or olive oil); green onions, toasted sesame seeds, and lime wedges (for serving, optional)

2 servings

doses

1 minute

tempo ativo

6 minutes

tempo total

Começar a Cozinhar

Ingredientes

2 ahi tuna (yellowfin tuna) steaks (about 4 oz. each, 1" thick - see notes for thinner or thicker)

2 tablespoons soy sauce

1 tablespoon toasted sesame oil (see notes)

1 tablespoon honey (see notes)

1/2 teaspoon kosher salt

1/4 teaspoon black pepper (to taste)

1/4 teaspoon cayenne pepper (optional)

1 tablespoon canola oil (or olive oil)

green onions, toasted sesame seeds, and lime wedges (for serving, optional)

Instruções

Pat the ahi tuna steaks dry with a paper towel. Place on a plate or inside a plastic bag.

Mix the soy sauce (2 tablespoons), toasted sesame oil (1 tablespoon), honey (1 tablespoon) kosher salt (1/2 teaspoon- OMIT if marinating for more than a couple hours, see notes), pepper (1/4 teaspoon), and cayenne pepper (1/4 teaspoon) until honey is fully dissolved. Pour over the ahi tuna steaks and turn over to coat completely. Optional: allow to marinate for at least 10 minutes, or up to overnight in the refrigerator. Also optional: Reserve a spoonful or two of the marinade before coating the fish for drizzling on top after you've cooked it.

Heat a medium skillet (preferably non-stick or a well-seasoned cast iron skillet) on medium-high to high until very hot ( or medium medium-high for nonstick). I recommend giving cast iron 3-5 minutes to get hot and nonstick about 1 minute, depending on how thick it is.

Add the canola oil (1 tablespoon) to the hot pan. Sear the tuna for 1 - 1½ minutes on each side for medium rare ( 2 -2½ minutes for medium-well to well, 30 seconds for very rare. See notes - this will vary based on thickness of the tuna steaks). (Note: different burners get hotter depending on your stove. Use your best judgement whether you use medium, medium-high, or high heat, as the marinade may burn if too high heat is used)

Remove to a cutting board. Slice into 1/2 inch slices and serve garnished with green onions, toasted sesame seeds, and a squeeze of fresh lime juice, if desired.

Informação Nutricional

Tamanho da Dose

Calorias

331 kcal

Gordura Total

20 g

Gordura Saturada

3 g

Gordura Insaturada

Gordura Trans

Colesterol

43 mg

Sódio

1632 mg

Carboidratos Totais

10 g

Fibra Alimentar

1 g

Açúcares Totais

9 g

Proteína

28 g