Savory Pan-Seared Tuna Steaks

Magnolia Rice

Updated on May 10, 2024

Ingredients

¼ cup soy sauce
¼ 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

Mix soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic together in a bowl.
Place tuna steaks in a large resealable plastic bag or airtight container; pour marinade over steaks, coat with marinade, and seal. Marinate steaks at room temperature for 20 minutes.
Heat a nonstick pan over medium heat.
Remove steaks from marinade and discard any remaining marinade. Arrange steaks in the hot pan; gently shake the pan to avoid sticking. Cook for 1 1/2 minutes. Flip and cook 1 minute more.

Cook’s Note

The marinade can be made in a bowl the night before, covered, and refrigerated 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. Refrigerate all day and remove the bag from the refrigerator 20 minutes before cooking.

You can substitute brown sugar or honey, but I've tried all three and think molasses is the best. You can also substitute 1 teaspoon of ginger powder, but fresh ginger is much better.

Editor's Note:

The nutrition data for this recipe includes the full amount of marinade. The actual amount consumed will vary.

Nutrition Facts (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.