The World's Healthiest Foods

10 Minute Seared Tuna

This very quick tuna recipe gives you a way to enjoy the nutritional benefits of tuna in just a few minutes without compromising flavor. Our stovetop searing method is a healthier way of cooking fish that does not use heated oils.

10 Minute Seared Tuna Prep and Cook Time: 10 minutes

12 oz of tuna cut into 2 steaks
2 TBS mirin rice wine, (can be found in Asian section of supermarket)
1 + 1 TBS fresh squeezed lemon juice
2 TBS soy sauce
1 TBS minced fresh ginger
3 TBS minced scallion
salt & white pepper to taste

  1. Preheat 10-12 inch non-stick skillet over medium high heat for 2 minutes.
  2. While pan is preheating, rub tuna with 1 TBS lemon juice, season with a little salt and white pepper, and prepare ginger and scallion.
  3. Cook tuna for 1-2 minutes on each side, depending on thickness, and remove from pan. 1 minute will cook it rare. This is our Stove top Searing cooking method. Place on a plate.
  4. Turn heat down to medium and add rest of ingredients to pan in order given, and cook for 1 minute. Season with salt and pepper. Pour over tuna and serve.

    Serves 2

Serving Suggestion:
Serve with Healthy Cooking Tips: Make sure the tuna is very fresh and about 1 inch thick or more. Yellowfin is good for this recipe. Refer to our stove-top searing animation if needed for more instruction. Basically, it is best to make sure the pan has had sufficient time to get hot so it sears the tuna. This will seal in the moisture. Because tuna can get dry from cooking, it is important not to over cook it. Tuna is best served cooked no more than medium rare.
This page was updated on: 2002-11-07 06:42:07
© 2002 The George Mateljan Foundation