High Protein Seared Tuna Steak
Elevate your weeknight dinner with this High Protein Seared Tuna Steak recipe, a perfect fusion of bold flavors and clean eating. Featuring fresh, tender tuna steaks marinated in a zesty blend of soy sauce, lime juice, garlic, and spices, this dish is crusted with toasted sesame seeds for a satisfying crunch. Each steak is pan-seared to perfection in just minutes, locking in its natural juices while maintaining a delicate, flaky texture. Packed with lean protein and low in carbs, this quick and easy recipe is ideal for health-conscious food lovers. Serve it with a sprinkle of fresh parsley and a squeeze of lemon for a pop of brightness, and pair it with a crisp green salad or roasted veggies for a wholesome, gourmet meal that’s ready in under 20 minutes!
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Ingredients
- 2 pieces (6 ounces each) fresh tuna steaks
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon fresh lime juice
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 2 tablespoons sesame seeds
- 0.5 teaspoon salt
- 1 tablespoon chopped fresh parsley
- 4 wedges lemon wedges
Directions
Step 1
Rinse the tuna steaks under cold water and pat them dry with paper towels.
Step 2
In a small bowl, whisk together olive oil, soy sauce, fresh lime juice, garlic powder, ground black pepper, and salt.
Step 3
Place the tuna steaks in a shallow dish and pour the marinade over them. Ensure each steak is well-coated. Allow them to marinate for 15-20 minutes if time permits.
Step 4
Spread the sesame seeds evenly on a plate. Remove the tuna steaks from the marinade, allowing excess to drip off, and gently press each side of the steaks into the sesame seeds, ensuring an even coating.
Step 5
Heat a non-stick skillet over medium-high heat. Add a small amount of olive oil and swirl to coat the surface lightly.
Step 6
Once the skillet is hot, carefully place the sesame-crusted tuna steaks into the pan. Sear on one side for about 2-3 minutes, or until the edges begin to turn opaque.
Step 7
Flip the steaks and sear the other side for an additional 2-3 minutes, or until cooked to your desired level of doneness.
Step 8
Transfer the seared tuna steaks to a plate and allow them to rest for a minute or two.
Step 9
Garnish with chopped fresh parsley and serve with lemon wedges for squeezing over the steaks.
Step 10
Enjoy the high protein seared tuna steaks with your favorite sides such as a fresh salad or roasted vegetables.
Nutrition Facts
| Serving size | (480.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 889.0 |
| Total Fat 54.8g | 0% |
| Saturated Fat 10.3g | 0% |
| Polyunsaturated Fat 6.8g | |
| Cholesterol 129.3mg | 0% |
| Sodium 2480.9mg | 0% |
| Total Carbohydrate 10.5g | 0% |
| Dietary Fiber 3.7g | 0% |
| Total Sugars 1.3g | |
| Protein 86.4g | 0% |
| Vitamin D 772.2IU | 0% |
| Calcium 88.2mg | 0% |
| Iron 6.2mg | 0% |
| Potassium 2133.2mg | 0% |
Source of Calories