Fitness / May 24, 2023

Seared Ahi Tuna Steak

A super-healthy seafood dish, this seared ahi tuna steak recipe features a delectable piece of fish done in a sauce that is both honey sweet and soy-sauce savory.

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Don’t know what ahi tuna is? Maybe you know it better by its other name: yellowfin tuna. Still scratching your head? Well, keep reading.

This fish is known for its mild flavor and tender texture AND its brilliant red color, which is why it’s called “ahi” tuna (“ahi” being the Hawaiian word for “fire”). It’s incredibly popular, being a go-to ingredient for sushi, sashimi, and poke bowls. Because of this, I advise you to seek out tuna from sustainable sources. (Eating is one thing, eating responsibly is another!).

This recipe features both salty and sweet ingredients but you should play with the measurements to suit your palette. I’ll also include different side dishes that work well with the tuna so that you can produce a beautiful, full meal for your family during the week or guests over the weekend.

Why You Will Love This Recipe

This seared tuna recipe takes only a few minutes to cook: the perfect starter or main course for a busy working week.
The tuna is cooked to a perfect medium-rare full of umami flavors from the soy sauce, sesame, and honey.
You can serve this seared tuna steak with a healthy Asian salad or just some plain rice to keep it simple.

Is This Seared Ahi Tuna Steak Healthy?

Unsurprisingly, tuna is good for you. It’s a lean meat and high in protein. Like most fish, it is rich in omega-3 fatty acids, which benefit your heart. It also provides vitamin B12, selenium, and niacin. Just don’t overdo it with the soy sauce, which has high levels of sodium.

INGREDIENTS

Just a handful of ingredients needed here — a mixture of sweet (honey) and savory (soy sauce):

1 2-inch thick tuna fillet
2 tbsp soy sauce
1 tsp white sesame seeds
2 tbsp sesame oil
1 tbsp honey
pinch of black pepper
½ tbsp green onions, sliced
lime wedges for garnish

INSTRUCTIONS

Combine

In a small bowl combine the soy sauce, 1 tablespoon sesame oil, white sesame, honey, and black pepper. Mix well.

Marinate

Pour the mixture over the tuna steak until fully coated. Allow the fish to marinate for at least 10 minutes in the fridge.

Sear

Heat a skillet on HIGH. Add 1 tablespoon of sesame oil. Once hot, sear the tuna steak for 2 minutes on each side. The tuna should be medium-rare for best results.

Slice

Transfer the seared tuna steak onto a cutting board. Slice into ½-inch-thick slices. Serve the sliced tuna with green onions, sesame seeds, and lime wedges.

DEVOUR!

Variations

Feel free to substitute the soy sauce with shoyu, a fermented Japanese soy product. If you are sensitive to salt, use a low-sodium version.
You can substitute regular sugar for the honey or, if you like that thickness, go with brown sugar, which contains molasses. You may find the texture more to your liking.

Serving Suggestions

I’ve tried to go healthy with these suggestions but never fear: they all deliver in taste and will go well with the tuna:

Healthy Mediterranean Couscous Salad: Couscous has a nutty flavor that, when Mediterraneanized (yes, that’s a word), assumes a freshness that pairs well with any fish.

Cucumber and Tomato Salad (with Onions): Here’s another salad, this one featuring bright greens and reds (and a bit of purple). And you know the general rule with salads, right? The brighter, the better.

Vegetable Fried Rice: This one works well with the soy sauce in the tuna marinade. Together they produce an Oriental-infused meal.

Vegan Sweet-Potato Salad with Avocado Dressing: I wanted to include a potato side dish. This one features sweet potatoes, which are healthier than your traditional potato. It’s up to you whether you want to keep the avocado dressing or just use the sauce from the tuna to flavor it up.

FAQs

My Tuna is too salty. What did I do wrong?

Don’t marinate the tuna steaks for too long in the fridge. Doing so will cause the tuna to taste saltier. If you plan to marinate for a longer time, use a low-sodium soy sauce.

Is it risky to eat medium-rare tuna?

Tuna is safe to eat medium-rare, as it is a fish that doesn’t usually contain parasites. To be sure, you can also buy sushi-grade tuna.

How long does it take to sear tuna?

The cooking time of seared tuna depends on the thickness of your steak. I have used a 2-inch thick tuna fillet, which should take 2 minutes of cooking time on each side.

How to store ahi tuna

Let the seared tuna steak cool completely. Wrap it completely in either aluminum or plastic, or put it in an airtight container. Be sure to eat the fish within 2 days. Any longer and its quality will be compromised. You can also freeze the fish. To prevent freezer burn, wrap the fish in aluminum or plastic and then place it in an airtight container. It should last for up to 3 months but I advise you to eat it before 2.

When you would like to eat it, thaw the fish in the fridge overnight. Inspect the fish before eating though; if it smells off, has developed a slimy coating, or its color is pale, it’s best to discard it.