Savory Pan-Seared Tuna Steaks Recipe

Cook Time: 5 minutes

Ingredients

• cup soy sauce
• cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 teaspoons Asian (toasted) sesame oil
• 2 teaspoons molasses
• 1 teaspoon cayenne pepper, or more to taste
• 6 thin slices fresh ginger, minced
• 2 cloves garlic, minced
• 2 1-inch-thick tuna steaks, thawed

Directions

Step 1: In a bowl, combine soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic. Stir until the ingredients are well mixed.

Step 2: Place the tuna steaks in a large resealable plastic bag or an airtight . Pour the marinade over the steaks, ensuring they are completely coated. Seal the bag or and let the steaks marinate at room temperature for 20 minutes.

Step 3: Heat a nonstick pan over medium heat. Once the pan is hot, remove the tuna steaks from the marinade, discarding any leftover marinade.

Step 4: Place the tuna steaks in the hot pan. Gently shake the pan to prevent sticking. Cook for 1 minutes on one side, then flip the steaks and cook for an additional minute on the other side.

Cooks Note

The marinade can be prepared the night before and stored in the fridge overnight. In the morning, shake the marinade, pour it into a bag, add the tuna steaks, squeeze out any excess air, and seal the bag. Let it marinate in the fridge all day. Before cooking, remove the bag from the fridge 20 minutes prior to cooking.

While you can substitute brown sugar or honey for the molasses, I've found that molasses gives the best flavor. Fresh ginger is preferred, though ginger powder can be used in a pinch (1 teaspoon).

Nutrition Facts (Per Serving)

Calories	41g Fat	12g Carbs	42g Protein
592	53% Daily Value	4% Daily Value	85% Daily Value
Saturated Fat: 7g (34%)	Cholesterol: 65mg (22%)	Sodium: 1875mg (82%)	Dietary Fiber: 1g (3%)
Total Sugars: 5g	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.

Editors Note: The nutrition data includes the full amount of marinade. Actual amounts consumed will vary based on how much marinade is used and absorbed by the tuna steaks.

Serves: 2 | Prep time: 10 minutes | Cook time: 5 minutes | Total time: 35 minutes

History of the Dish

The pan-seared tuna steak is a modern take on traditional fish dishes, with influences from Asian and American cuisines. Tuna itself has been an essential part of coastal diets for centuries, particularly in Mediterranean and Pacific Rim regions. As a versatile fish, it is prized for its rich flavor and firm texture. The combination of soy sauce, sesame oil, and ginger reflects the influence of Japanese and broader Asian culinary traditions. In recent years, the dish has gained popularity in Western kitchens, especially for those seeking a quick yet sophisticated seafood option for weeknight dinners.

Regional Variations

While the pan-seared tuna steak recipe in its most basic form is quite straightforward, regional variations exist. For example, in the Mediterranean, tuna is often grilled with olive oil and fresh herbs, while in Japan, it might be served raw as sushi or sashimi. In the United States, especially along the coasts, the pan-seared version is common, with different marinades highlighting regional flavors such as citrus, molasses, or even maple syrup. The use of sesame oil and ginger is particularly popular in the Pacific Northwest, where fresh, local tuna is abundant.

How It Differs from Similar Dishes

What sets the savory pan-seared tuna steaks apart from similar dishes, such as tuna tartare or tuna sushi, is its quick cooking method that brings out a delicious caramelized exterior while preserving a tender, moist interior. Unlike raw preparations that focus on the natural flavors of the fish, this method imparts a rich, savory depth through the marinade of soy sauce, sesame oil, molasses, and spices. Additionally, the intense heat from the searing process caramelizes the sugars, creating a slightly crispy crust that complements the fish's softness.

Where It Is Usually Served

This dish is often served in restaurants specializing in seafood, especially those with a focus on Asian fusion or contemporary American cuisine. It's also a favorite for home cooks who want a restaurant-quality meal without much effort. The tuna steaks are typically served with side dishes like sauted vegetables, rice, or fresh salads, and occasionally accompanied by a light drizzle of soy-based sauce or a squeeze of lemon for extra brightness.

Interesting Facts

• Tuna is one of the fastest fish in the ocean, capable of swimming at speeds up to 75 km/h (47 mph).
• The red color of tuna meat comes from myoglobin, which carries oxygen to the muscles. Unlike white fish, tuna is a warm-blooded species, which contributes to its deeper flavor and denser texture.
• Tuna is a staple in sushi and sashimi, but outside of Japan, it's frequently used in recipes like this one for pan-searing and grilling.
• The environmental impact of tuna fishing is a topic of concern. Opting for sustainably sourced tuna helps protect global tuna populations.

Conclusion

Savory Pan-Seared Tuna Steaks are not only a delicious and healthy meal option but also a great way to experiment with Asian-inspired flavors in your cooking. Whether you enjoy them as a quick weeknight dinner or as a special meal for guests, this dish is sure to impress. The combination of rich flavors, tender fish, and the quick cooking process makes it a modern classic in seafood cuisine.

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