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|Nutrition Facts (per serving)|
Show Full Nutrition Label
|Amount per serving|
|% Daily Value*|
|Total Fat 10g||13%|
|Saturated Fat 2g||8%|
|Total Carbohydrate 7g||3%|
|Dietary Fiber 3g||10%|
|Total Sugars 1g|
|Vitamin C 4mg||21%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Marinated in a soy-ginger sauce, these tuna steaks have lots of flavor. The meaty, tender fish pairs perfectly with the salty, tangy sauce made of soy sauce, scallions, lemon juice, sesame oil, and ginger. And since the steaks only marinate for 20 minutes before being quickly grilled, the whole recipe is ready in about half an hour. They’re quick and easy enough for a weeknight but also special enough for company. They’re also healthy, with lots of omega-3 fatty acids and protein.
Tuna steaks pair well with perfectly cooked rice and a green vegetable like sugar snap peas or asparagus. You can also serve them simply on a bed of greens and dress with the sauce.
Click Play to See This Delicious Grilled Tuna Steak Come Together
“Special enough for any occasion and fast enough for a weeknight. I grilled it on a contact grill and after 3 minutes, it was a tender pink in the center with a crunchy sesame crust. The marinade was flavorful but a bit salty, so use sparingly as a sauce or dip.” —Diana Rattray
1/2 cup low-sodium soy sauce
1/4 cup chopped scallions (white and light green parts)
2 tablespoons fresh lemon juice
1 teaspoon sesame oil
1 teaspoon freshly grated ginger
4 (6-ounce) tuna steaks
1/2 cup sesame seeds (white and black combined or white only)
1/2 teaspoon cornstarch
1 teaspoon water
Gather the ingredients.
In a large zip-top bag, combine the soy sauce, chopped scallions, lemon juice, sesame oil, and fresh ginger. Swish everything around in the bag until it’s well combined.
Add the tuna steaks, turning to coat them completely with the marinade. Press the excess air out of the bag, seal, and marinate in the refrigerator for about 20 minutes.
Preheat the grill to high heat; this can be a countertop contact grill, an open grill pan, or an outdoor gas or charcoal grill. If using a contact grill, set to “sear” or the highest temperature setting.
Place the sesame seeds on a plate or a shallow dish. Remove the tuna steaks from the marinade, brushing the scallions off the steaks; reserve the marinade. One at a time, coat the steaks in sesame seeds on all sides, pressing the seeds onto the steaks so they’ll stick.
Spray the grill plates lightly with nonstick spray and place the steaks on the grill. If using a contact grill, close the cover so the top grill rests evenly on the steaks; do not press down. Grill for about 3 minutes for a rare, pink interior; grill longer if you prefer your tuna cooked through.
If you are using an open grilling surface, carefully flip the tuna steaks with a pair of tongs after 3 minutes and cook for 3 minutes on the other side.
Remove the steaks from the grill and keep warm.
While the tuna cooks, pour the marinade into a small saucepan and bring to a boil. Mix the cornstarch with the water to create a slurry and add to the saucepan, stirring with a whisk. Simmer for about 3 to 4 minutes, until the sauce thickens.
To serve, slice the tuna steaks on the diagonal into thin pieces. Fan the slices on a plate and drizzle with the sauce.
- Rare tuna is safe to eat if you buy it fresh from a reputable fishmonger and use it as soon as possible. Note that mercury levels can be high in tuna, so don’t eat it more than a few times a month.
- If you don’t like rare fish, you can grill the tuna a little longer until it is opaque throughout. The tuna will not be as tender, and its texture will be more like a well-done steak, but it will still taste good. Make sure not to overcook the tuna or it will become tough.
- To easily prepare the fresh ginger, use the edge of a spoon to scrape off the peel from a knob of ginger. Grate it with a Microplane grater or the fine grating blades of a box grater. Another option is to buy jarred grated ginger, which is often sold in supermarkets in the Asian food section.
What Type of Tuna is Tuna Steak?
When buying tuna steaks, you will most often be purchasing bluefin tuna, which is purple-red in color and very flavorful. You may also come across ahi tuna, a popular sushi fish; ahi is the Hawaiian word for yellowfin tuna.
Video about Pan Fried Tuna And Asparagus With Vegetables
How To Make Miniature Pan Fried Tuna Lunch Box and Steamed Vegetables Recipe / ASMR Miniature Food
4 tuna steaks (about 180g each)
4 tbsp olive oil, plus extra for shallow-frying
1 onion, diced
1 red capsicum, cut into 1cm pieces
1 eggplant, cut into 1cm cubes
1 zucchini, cut into 1cm cubes
400g can Ardmona crushed tomatoes, chopped
2 garlic cloves, finely chopped
1 bouquet garni (1 bay leaf, 3 parsley sprigs and 3 thyme sprigs tied together)
Salt & pepper
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