Description

Craving something light, flavorful, and protein-packed? This Pan Seared Tuna Steak recipe brings out the best in fresh tuna with a simple seasoning and a perfect golden sear. Ready in just minutes, it’s ideal for busy weeknights, elegant dinners, or even a protein-rich lunch.

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Ingredients

Scale

For the Tuna Steak:

2 tuna steaks (about 6 oz each, 1-inch thick)
1 tbsp olive oil (plus extra for brushing)
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp smoked paprika (adds subtle smokiness)
Zest of 1 lemon

For Serving:

Lemon wedges
Fresh parsley, chopped
Optional sides: steamed rice, quinoa, or a fresh salad

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Instructions

Step 1: Prep the Tuna Steaks
Pat tuna steaks dry with paper towels to remove excess moisture.
Brush lightly with olive oil on both sides.
In a small bowl, mix salt, pepper, garlic powder, smoked paprika, and lemon zest.
Sprinkle seasoning evenly over both sides of the tuna.

Step 2: Heat the Pan
Heat 1 tbsp olive oil in a cast iron or heavy-bottomed skillet over medium-high heat.
Wait until the pan is hot and shimmering—but not smoking—for the best sear.

Step 3: Sear the Tuna
Carefully place the tuna steaks in the hot pan.
Sear for 1½ to 2 minutes on each side for rare to medium-rare doneness.
For medium, cook 2½ to 3 minutes per side.
Avoid overcooking—tuna is best with a pink center and slightly firm texture.

Step 4: Rest and Slice
Remove from the pan and let rest for a few minutes.
Slice against the grain for the most tender texture, or serve whole if preferred.

Step 5: Garnish & Serve
Sprinkle with fresh parsley and serve with lemon wedges on the side.
Pair with rice, quinoa, roasted veggies, or a citrus salad.

Notes

Use High-Quality Tuna – Fresh, sushi-grade tuna delivers the best texture and flavor.
Don’t Overcook – Tuna can dry out quickly. Aim for a sear on the outside with a tender center.
Dry the Steaks – Moisture prevents browning, so pat them dry thoroughly before searing.
Use a Hot Pan – A hot skillet gives you that perfect golden crust.
Let It Rest – Resting for a few minutes after searing locks in juices.

Prep Time: 10 minutes
Cook Time: 5 minutes
Cuisine: American