Heart-Healthy Seared Tuna Steak
Savor the perfect balance of rich flavors and wholesome nutrition with this Heart-Healthy Seared Tuna Steak recipe. Featuring fresh tuna steaks marinated in a zesty blend of extra virgin olive oil, lemon juice, garlic, and low-sodium soy sauce, this dish is as flavorful as it is good for you. A quick sear in a lightly oiled skillet locks in the tuna’s natural buttery texture while a sprinkle of fresh parsley adds a burst of color and freshness. Ready in just 25 minutes, this easy, protein-packed recipe is low in sodium and brimming with omega-3s, making it a delicious choice for maintaining cardiovascular health. Serve it alongside a crisp salad or roasted vegetables for a light, nourishing meal that’s as elegant as it is effortless.
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Ingredients
- 2 pieces fresh tuna steaks
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic
- 1 tablespoon low-sodium soy sauce
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon sea salt
- 2 tablespoons fresh parsley
- 0 olive oil spray
Directions
Step 1
Begin by patting the tuna steaks dry with paper towels. This ensures that the steaks will sear well in the pan.
Step 2
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, and low-sodium soy sauce to create a marinade.
Step 3
Place the tuna steaks in a shallow dish and pour the marinade over them, turning to coat thoroughly. Cover and let marinate in the refrigerator for about 10 minutes.
Step 4
While the tuna is marinating, finely chop the fresh parsley and set aside to use as a garnish later.
Step 5
Heat a non-stick skillet over medium-high heat and lightly coat the surface with olive oil spray.
Step 6
Remove the tuna steaks from the marinade and sprinkle them with freshly ground black pepper and sea salt on both sides.
Step 7
Add the tuna steaks to the hot skillet. Sear for about 2-3 minutes on each side, depending on your preferred level of doneness. For rare tuna, sear just until the outside is browned and the inside is still pink.
Step 8
Once the tuna steaks are cooked to your liking, remove them from the pan and let them rest for a minute or two.
Step 9
Sprinkle the seared tuna steaks with the chopped parsley.
Step 10
Serve immediately and enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (491.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 849.7 |
| Total Fat 48.1g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 152mg | 0% |
| Sodium 1243.1mg | 0% |
| Total Carbohydrate 6.0g | 0% |
| Dietary Fiber 0.8g | 0% |
| Total Sugars 0.9g | |
| Protein 96.0g | 0% |
| Vitamin D 908IU | 0% |
| Calcium 61.0mg | 0% |
| Iron 5.3mg | 0% |
| Potassium 2239.8mg | 0% |
Source of Calories