If you eat seared tuna exclusively when dining out because the thought of making it at home intimidates you, fear no more. Searing fish is a very simple process. Actually, the most important aspect is the quality of the fish. Start with the best and the fish does the rest. Ahi tuna, also known as yellow-fin, is moist, supple and best served when lightly seared on the outside, leaving the inside tender and downright raw in the middle. Because the fish should be raw, not rare, you must start with the very best, sushi-grade ahi. If you can’t find high-quality ahi, save this recipe for another day. As for nutrients, tuna is widely known to be rich in protein and Omega-3 fatty acids, which help prevent inflammation, regulate blood pressure and protect against cardiovascular disease.
Regarding flavor, you’ll adore this Asian-inspired marinade – a zesty blend of citrus-spiked ponzu sauce, soy sauce, sesame, lime, ginger and garlic. You can marinate the tuna in the mixture for up to 1 hour before searing (don’t marinate any longer or the fish protein will actually “cook” in the acidic ingredients).
Seared Ahi Tuna With Ponzu Glaze
1/4 cup ponzu sauce
1 tablespoon reduced-sodium soy sauce
2 teaspoons sesame oil
1 tablespoon fresh lime juice
2 teaspoons grated fresh ginger
1 clove garlic, grated or finely minced
1 teaspoon hot Chinese-style mustard
4 (5-ounce) ahi tuna steaks (about 1-inch thick)
Salt and freshly ground black pepper
2 teaspoons olive oil
1/4 cup chopped green onions
In a shallow dish, whisk together the ponzu sauce, soy sauce, sesame oil, lime juice, ginger, garlic and mustard. Season both sides of the tuna steaks with salt and pepper and add the tuna to the ponzu mixture. Turn to coat both sides (when marinating, cover the fish with plastic and refrigerate for up to 1 hour).
Heat the olive oil in a large skillet over medium-high heat. Add the tuna steaks to the hot pan and cook 30 to 45 seconds per side, until seared on the outside and raw in the middle.
Slice the tuna crosswise into 1/4-inch thick slices and arrange on a serving plate. Top with chopped green onions.
Nutrition Info Per Serving
Total Fat: 4 grams
Saturated Fat: Total Carbohydrate: 4 grams
Sugars: 2 grams
Protein: 34 grams
Sodium: 563 milligrams
Cholesterol: 64 milligrams
Fiber: <1 gram
Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.