Pan Seared Tuna Steaks Recipe

This delicious pan seared tuna steaks recipe is another treat from the Mediterranean cuisine. Tuna is a saltwater fish from the mackerel family and has long been one of the most sought-after fish on the market for its delicious taste, global availability and healthy composition, all of which makes it a suitable alternative for red meat and poultry.

It’s a low-calorie, high-quality protein food, packed with a range of healthy nutrients to boost health, metabolism and lower body fat. If you eat tuna twice a week, you can reduce your triglycerides, giving you a lower LDL at the same time and increase your HDL or good cholesterol in the same way.

If you’ re counting calories, tuna can also qualify for having one of the highest protein to calorie ratios among all foods, so that makes it ideal for anyone who cares about their weight looking to increase protein and cut down on calories.

The flavor of tuna makes it perfect for a meal such as a tuna steak, as spread on crackers or bread, on tuna salad and hamburgers, or any of the other variations.

Pan Seared Tuna Steaks Recipe

Pan Seared Tuna Steaks Recipe
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Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce

A fast, healthy and delicious dish of grilled tuna in a skillet ready to serve in a snap, under 30 minutes. Garnish well with a combination of seasoned cucumbers, tomatoes and red onions on the side to create an easy and delicious meal.

Course Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 4
Calories 341 kcal

Ingredients

  • 3 Tbsp Olive oil extra virgin
  • 4 6 oz. Tuna steaks sushi grade 3/4” thick
  • Black pepper and salt, to taste
  • 1 medium Shallot finely chopped
  • ¼ c. White Wine Dry
  • 1/2 c. Chicken broth Low-salt
  • 2 Tbsp lemon juice fresh
  • 1 organic lemon thinly sliced
  • 3 Tbsp capers drained

Instructions

  1. In a large skillet, heat two tablespoons of olive oil over medium-high heat. Place tuna steaks in heated skillet and cook for about 2 minutes so that they are not overcooked. Cook for 1 minute on each side to medium.

  2. Turn the tuna over and season with salt and black pepper to taste. Cook for another 2-3 minutes, depending on the desired cooking level. Place the tuna steaks on a plate and season with salt and black pepper, to taste if desired. Keep it warm.

  3. Saute the remaining olive oil and chopped shallots in the skillet, stir occasionally, until the shallots are soft and lightly golden brown for about 3 minutes.

  4. Add chicken broth, lemon juice, lemon slices and white wine to skillet. Deglaze the pan with a spatula by scraping the brown pieces off the bottom. Cook while stirring frequently and until liquid is reduced by half.

  5. Bring the heat to medium and add the capers. Stir until thoroughly combined and cook, stirring, about another minute or until very hot.

  6. Place tuna steaks on separate serving plates and top with a slice of melted lemon and a spoonful of lemon-caper sauce with your favorite accompaniments immediately. Enjoy! 

Recipe Notes

Tip: Choosing healthy and environmentally sustainable seafood products in the grocery store can be a challenge.

Please visit SeafoodWatch.org if you would like to find out more about the options you can choose from and be sure it makes you feel good about serving.

Chicken broth can be high in sodium, about 31 percent of the recommended daily limit of 2,300 milligrams, at up to 730 mg per cup.

You may want to make chicken broth at home and keep a close eye on how much salt you use.

You should rinse all capers before using them for cooking so that any excess salt is removed.

For salted capers, rinse and soak 3 to 4 times more. Dry salted capers exceed brined capers either in flavor or texture

Nutrition Facts
Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce
Amount Per Serving (1 person)
Calories 341 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 64mg21%
Sodium 245mg11%
Potassium 428mg12%
Protein 39g78%
Vitamin A 3715IU74%
Vitamin C 3.2mg4%
Calcium 16mg2%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.