This quick, delicious seared tuna steak recipe is the ideal work week dinner! Throw it together in one pan in less than 30 minutes!
Pair these seared tuna steaks with a delicious roasted fennel salad to complete your meal!
Making this seared tuna steak recipe
This seared tuna steak recipe is one of those ideal weeknight dinners. I know I’ve probably said it a thousand times before, but I am a huge fan of single pan meals. This recipe uses only one pan to make everything which is a win in my opinion. Plus, it’s keto friendly, gluten-free, and only takes 30 minutes to make!
Before you get to frying, though, you’ll want to rinse the steaks in cold water and pat dry. Then heat your pan with two tablespoons of olive oil on medium-high heat. Make sure your oil is hot before you place the steaks inside the pan (this is especially important if you’re looking to do a nice outside sear with the inside more on the rare side).
How long should you cook your tuna steaks?
When it comes to cooking the tuna steaks, it’s really a personal preference. In my household, we love the seared outside and rare inside. This takes about four minutes total. However, if you’re uncomfortable with raw fish add another minute on each side to get a more medium-well cook. Another option is to check the internal temperature to make sure it’s cooked the way you want it (140-145 degrees for more well done and 125 degrees for a rare inside).
Making the lemon-caper sauce
Once the steaks are done, remove them from the pan but keep them warm. Add the rest of the olive oil and the chopped shallots into the pan and cook them till they are soft and are beginning to brown. Add the rest of the ingredients (except the capers) and cook until the liquid has been reduced to half the amount.
Finally, add your capers and let them cook for a minute before removing the sauce off the heat. Plate the tuna steaks and top with a slice of lemon and the caper sauce!
- 3 tablespoons extra virgin olive oil, divided
- 4 6-oz. sushi-grade tuna steaks, approximately 3/4” thick
- Salt and black pepper, to taste
- 1 medium shallot, finely chopped
- ¼ cup dry white wine
- ½ cup chicken broth
- 2 tablespoons fresh lemon juice
- 1 organic lemon, sliced thin
- 3 tablespoons capers, drained
1. Heat two tablespoons olive oil in a large skillet over medium-high heat. Add tuna steaks to hot skillet and cook for approximately 2 minutes for rare (add one minute per side for medium).
2. Flip tuna and season with salt and black pepper, to taste. Cook for another 2-3 minute, depending on desired level of doneness. Transfer tuna steaks to a plate and season with additional salt and black pepper, if desired. Keep warm.
3. Add remaining olive oil and chopped shallots to skillet, Sauté, stirring occasionally, until shallots are soft and start to turn golden brown, approximately 3 minutes.
4. Add white wine, chicken broth, lemon juice, and lemon slices to skillet. Deglaze pan by scraping up any brown bits from the bottom with a spatula. Cook, stirring frequently, until the liquid is reduced by half.
5. Reduce heat to medium and add capers. Stir to combine and cook for another minute or until heated through.
6. Transfer the tuna steaks onto individual serving plates and top with a “melted” lemon slice and a spoonful of the lemon-caper sauce and serve immediately with your favorite sides. Enjoy!
It can be tricky to select healthy and environmentally sustainable seafood options at the grocery store. Check out SeafoodWatch.org to find options you can feel good about serving.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 449Total Fat: 26gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 31mgSodium: 867mgCarbohydrates: 36gFiber: 4gSugar: 8gProtein: 18g