Fresh ahi tuna with a coating of black and white sesame seeds makes this pan seared Ahi Tuna a delicious and filling meal that’s ready in just 15 minutes! This easy tuna steak recipe includes blanched asparagus for an all around quick and healthy lunch option.
Sesame Seared Ahi Tuna
For a flavorful meal of restaurant quality that you can make in your own kitchen, check out this Sesame Seared Ahi Tuna! Serve them as steaks, or slice them up to serve on salads or in a poke bowl.
This delicious ahi tuna recipe is the perfect dish to make for special occasions or just everyday cooking!
Why You’ll Love this Seared Ahi Tuna Recipe:
- Flavorful: With the simplicity of this recipe, you’ll be surprised at the buttery taste of this seared tuna!
- Quick and Easy: This recipe includes a breakdown of simple instructions for making gorgeous ahi tuna steaks!
- Healthy and Delicious: This Seared Ahi Tuna recipe includes asparagus and arugula, but it would also be great alongside other veggies such as green beans.
Friends and family will be amazed when you make them this beautiful and flavor-filled recipe! This recipe is all about using fresh and simple ingredients that add to the quality of the dish.
How to Sear Ahi Tuna
You can jump to the recipe card for full ingredients & instructions!
- Add the seasoned, coated raw ahi tuna to a hot skillet.
- Cook according to the recipe instructions then set aside to rest.
- Blanch the asparagus and set aside.
- On a cutting board, cut the tuna into thin slices and cut the avocado into squares and set aside.
- Add arugula to a bowl or plate then layer on avocado and tuna.
- Make the dressing in a small bowl and drizzle over the salad. Serve as desired.
Recipe Notes
- Only use sushi-grade ahi (aka: yellowfin or Saku) tuna.
- If using frozen tuna, be sure to thaw it overnight in the refrigerator before searing.
- Use a heavy, large stainless steel or cast-iron skillet, not a nonstick pan.
- Get the pan smoking hot before adding the tuna. This will create the perfect sear. To test if the pan is hot enough, add a drop of water to the pan. If it sizzles and skips across the surface of the pan, it is ready.
- Don’t move the fish around in the pan. Let it sit until it develops a nice sear and naturally releases from the pan, then flip.
- Don’t overcook the tuna. For a 1-2 inch thick tuna steak, cooking will take only about 1½ minutes per side.
You should always use fresh or flash-frozen, sushi-grade ahi (yellowfin) tuna.
Yes! So long as the tuna smells sweet and not fishy, is fresh or flash-frozen, and is sushi grade, it is perfectly safe to eat raw. If your local grocery store sells sushi, they will likely carry sushi-grade yellowfin.
Seared ahi tuna tastes mild and slightly sweet. It should not taste fishy. It will have a firm, buttery texture.
Ahi tuna contains large amounts of omega-3 fatty acids that help reduce cholesterol and improve heart health. It does, however, also contain small amounts of mercury, so it should be consumed in moderation as part of a healthy diet.
Serving Suggestions
You can make this seared ahi tuna along with the salad in the recipe card, or just make the fish and serve it with any of these ideas.
- White rice, brown rice, or quinoa.
- Other types of mixed greens and veggies.
- Asian cucumber salad
- A plate of rice noodles.
- A side of dipping sauce for the ahi steaks as soy sauce or coconut aminos or wasabi paste.
- An additional drizzle of lime juice or sesame oil.
- A sprinkling of sliced green onions.
If you’re unsure where to get quality tuna for this recipe, check out your local fish market or the meat and seafood section of your local grocery store.
Storage Instructions
Ahi tuna, as with all raw fish, is best consumed on the day it is prepared. Store leftover seared ahi tuna in an airtight container in the refrigerator for up to 1 day. I do not recommend freezing seared ahi tuna.
Grilling Instructions
To grill ahi tuna steaks instead of searing in a pan…
- Preheat your grill on high to at least 500°F.
- Season the tuna all over with the Dijon mustard and sesame seeds.
- Grill for 30-60 seconds per side, or until 115°F internally.
Make It A Meal
Serve seared ahi tuna with the optional salad, as shown in the recipe card, or serve it with:
Tips for Perfect Seared Ahi Tuna
- Only use sushi-grade ahi (aka: yellowfin or Saku) tuna.
- If using frozen tuna, be sure to thaw it overnight in the refrigerator before searing.
- Use a heavy, large stainless steel or cast-iron skillet, not a nonstick pan.
- Get the pan smoking hot before adding the tuna. This will create the perfect sear. To test if the pan is hot enough, add a drop of water to the pan. If it sizzles and skips across the surface of the pan, it is ready.
- Don’t move the fish around in the pan. Let it sit until it develops a nice sear and naturally releases from the pan, then flip.
- Don’t overcook the tuna. For a 1-2 inch thick tuna steak, cooking will take only about 1½ minutes per side.
More Easy Seafood Recipes We Love
- Herb Crusted Salmon with Goat Cheese Polenta
- Seafood Lasagna
- Best Crab Cake
- Baked Salmon and Asparagus with Hoisin Sauce
This Sesame Seared Ahi Tuna recipe will satisfy any sushi lovers. It’s a no-brainer as a healthy and delicious meal that any home cook can make.
More Skillet Dinner Recipes to Try:
- Skillet Chipotle Shrimp
- Deep Dish Skillet Pizza
- Honey Chicken
- Garlic Butter Steak and Potatoes
- Pan Fried Tilapia
- Best Cottage Pie
If you make this recipe be sure to upload a photo in the comment section below or leave a rating. Enjoy! You can also jump to recipe.
Seared Ahi Tuna Recipe
Equipment
-
Cast Iron Skillet (optional)
Ingredients
- 8 ounces Ahi Tuna steak ½-pound (230 grams), thawed if frozen
- ½ tablespoon Dijon mustard
- 1 tablespoon white sesame seeds
- 1 tablespoon black sesame seeds
Optional Salad
- ½ teaspoon sea salt
- 2.6 ounces asparagus 0.16 pound (75 grams)
- 1 avocado
- 5 ounces arugula 1 bag (142 grams)
- 2 tablespoons low-sodium soy sauce SEE NOTE
- 1½ tablespoons Dijon mustard
- 1½ teaspoons sesame oil
- ¼-½ teaspoon grated fresh ginger
- ½ lime juiced
- 1 tablespoon honey
- Wasabi optional
Instructions
For the Tuna
-
Preheat a large skillet over high heat.
-
Meanwhile, season the tuna steak with Dijon mustard all over. Combine the black and white sesame seeds on a shallow plate, then gently press the tuna steak into seeds to coat it on all sides.8 ounces Ahi Tuna steak, ½ tablespoon Dijon mustard, 1 tablespoon white sesame seeds, 1 tablespoon black sesame seeds
-
Place your tuna in the skillet once it is very hot, grill one side for 1-1½ minutes, just to seal and turn over. Make sure you seal all of the sides as well.
-
Transfer to a cutting board, let rest for a minute, then slice… Or, contunue on to make the salad below.
For the Optional Salad
-
Place hot water into the still-hot skillet with ½ teaspoon of salt. Cut the tips of the asparagus and add them into the skillet once the water is hot. Leave them inside just to cook them briefly, about 3-4 minutes, just until they turn bright green.½ teaspoon sea salt, 2.6 ounces asparagus
-
Discard the water and add cold water so they stop cooking.
-
Slice the tuna steaks into small slices as well as the avocado, or you can also cut the avocado into small squares.1 avocado
-
Add arugula to the serving plates for the base and top with slices of tuna and avocado.5 ounces arugula
-
Make the dressing: In a small bowl, combine the soy sauce, mustard, sesame oil, ginger, lime, honey, and wasabi (if using). Add a pinch of salt to taste.2 tablespoons low-sodium soy sauce, 1½ tablespoons Dijon mustard, 1½ teaspoons sesame oil, ¼-½ teaspoon grated fresh ginger, ½ lime, 1 tablespoon honey, Wasabi
-
Drizzle the dressing over the salad and serve.
Notes
- Soy Sauce: Use an equal amount of tamari or coconut aminos for a gluten-free alternative.
- Only use sushi-grade ahi (aka: yellowfin or Saku) tuna.
- If using frozen tuna, be sure to thaw it overnight in the refrigerator before searing.
- Use a heavy, large stainless steel or cast-iron skillet, not a nonstick pan.
- Get the pan smoking hot before adding the tuna. This will create the perfect sear. To test if the pan is hot enough, add a drop of water to the pan. If it sizzles and skips across the surface of the pan, it is ready.
- Don’t move the fish around in the pan. Let it sit until it develops a nice sear and naturally releases from the pan, then flip.
- Don’t overcook the tuna. For a 1-2 inch thick tuna steak, cooking will take only about 1½ minutes per side.
- Nutritional information is for tuna and salad. A single serving of just the ahi tuna is 212 calories.
Nutrition
The post Seared Ahi Tuna appeared first on The Cookie Rookie®.
0 Commentaires