Delicious Pan-Seared Tuna Steaks
Ingredients List
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¼ cup soy sauce
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¼ cup extra-virgin olive oil
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2 tablespoons lemon juice
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2 teaspoons Asian (toasted) sesame oil
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2 teaspoons molasses
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1 teaspoon cayenne pepper, or more to taste
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6 thin slices fresh ginger, minced
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2 cloves garlic, minced
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2 1-inch-thick tuna steaks, thawed
Instructions
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Combine soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic in a bowl.
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Place the tuna steaks in a large resealable plastic bag or airtight container. Pour the marinade over the steaks, ensuring they are coated, then seal the bag. Let the steaks marinate at room temperature for 20 minutes.
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Heat a nonstick skillet over medium heat.
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Remove the tuna from the marinade, discarding any excess liquid. Arrange the steaks in the hot skillet, giving the pan a gentle shake to prevent sticking. Sear for 1 1/2 minutes, flip, and cook for another minute.
Chef's Tip
You can prepare the marinade a day ahead, store it in a covered bowl in the fridge overnight. In the morning, give it a shake, pour it into a bag, add the tuna steaks, press out any excess air, and seal the bag. Let it chill in the refrigerator all day, then remove it 20 minutes before cooking.
If you prefer, you can swap in brown sugar or honey, though I find molasses delivers the best flavor. You can also use 1 teaspoon of ginger powder in place of fresh ginger, but fresh is definitely the way to go.
Note from the Editor:
The nutritional information for this recipe includes the full amount of marinade. The actual amount consumed may vary depending on how much marinade is used or discarded.
Nutrition Information (per serving)
| 592 | Calories |
| 41g | Fat |
| 12g | Carbs |
| 42g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 592 | |
| % Daily Value * | |
| Total Fat 41g | 53% |
| Saturated Fat 7g | 34% |
| Cholesterol 65mg | 22% |
| Sodium 1875mg | 82% |
| Total Carbohydrate 12g | 4% |
| Dietary Fiber 1g | 3% |
| Total Sugars 5g | |
| Protein 42g | 85% |
| Vitamin C 9mg | 10% |
| Calcium 42mg | 3% |
| Iron 3mg | 16% |
| Potassium 674mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5