Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce can be prepared in less than 30 minutes. You will definitely enjoy this tasty, healthy, and quick seared tuna dinner. For a light and energizing dinner, serve with a combination of seasoned cucumbers, tomatoes, and red onion.
How do you cook tuna steaks without drying them out?
Cooking tuna steaks can be a tricky task, especially if you don’t want them to end up dry and flavorless. Luckily, there are several techniques you can use to ensure your tuna steaks turn out moist and delicious every time.
One method is to start by marinating your tuna steaks in an acidic mixture, like lemon juice or vinegar, for at least 30 minutes before cooking. This helps break down the tough proteins in the fish and infuses it with flavor.
Another option is to brush your tuna steaks with a light coating of oil or butter to lock in moisture before searing or grilling them at high heat. Just be sure not to overcook your tuna, as it should be slightly pink in the middle to maintain its tender and juicy texture.
What goes well with tuna steaks?
One classic combination that never fails to impress is a fresh, citrusy salad. A vibrant bed of greens, topped with juicy grapefruit slices or tangy orange wedges, can provide the perfect counterbalance to the richness of the tuna.
Alternatively, if you’re looking for something a bit heartier, consider serving your tuna steaks alongside roasted or grilled vegetables like asparagus, zucchini, or peppers. The smoky, slightly charred flavors of the veggies can complement the tuna’s meaty texture perfectly, creating a dish that is both filling and satisfying.
Can you pan-fry frozen tuna steak?
Frozen tuna steak can be pan-fried, making it a great and easy option for a meal on the go. Simply heat up a pan with some oil, season your tuna steak to your liking and cook for a few minutes on each side. The result? Juicy and tender tuna steak that will satisfy your cravings in no time. So go ahead, give pan frying a try and see for yourself how delicious frozen tuna steak can be.
What are the ingredients to make Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce?
This recipe has 10 minutes of prep time and 15-18 minutes of cooking time. The following are the ingredients you’re going to need for four servings:
- Extra virgin olive oil – contributes to the overall texture of the dish.
- Sushi-grade tuna steaks – higher quality fish that results in fresher and tastier flavors when cooking.
- Salt and black pepper – seasonings that most recipes call for.
- Shallot – has a milder flavor that is more subtle and sweet.
- Dry white wine – a key ingredient in the sauce.
- Chicken broth – adds an extra layer of savoriness to the dish.
- Fresh lemon juice – add a tangy and citrusy flavor to the dish.
- Organic lemon – for added acidity and brightness.
- Capers – their briny, salty flavor provides a nice contrast to the sweetness of shallots or white wine sauce.
How to make Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce?
It’s time to put this recipe together now that you’ve gathered all of your ingredients.
Heat two tablespoons of olive oil in a big skillet over medium-high heat. To prepare tuna steaks rare, add them to a hot skillet and cook for about 2 minutes (add 1 minute per side for medium).
Turn the tuna over and add salt and black pepper to taste. Depending on the desired level of doneness, cook for a further 2 to 3 minutes. Place the tuna steaks on a platter and, if preferred, sprinkle more salt and black pepper. Keep warm.
After that, add the remaining olive oil and chopped shallots to the skillet; Sauté, stirring occasionally, until the shallots are soft and turning golden brown for approximately 3 minutes.
Then to the skillet, add white wine, chicken broth, lemon juice, and lemon slices. With a spatula, remove any brown residue from the bottom of the pan to deglaze it. Cook while continuously stirring until the liquid has been reduced in half.
Add the capers after lowering the heat to medium. After combining, cook for a further minute or until well cooked.
Lastly, place the tuna steaks on individual serving dishes, a dollop of the lemon-caper sauce, a “melted” lemon slice, and your preferred sides. Serve right away. Enjoy!
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- 3 T. extra virgin olive oil, divided
- 4 6-oz. sushi-grade tuna steaks, approximately 3/4” thick
- Salt and black pepper, to taste
- Heat two tablespoons olive oil in a large skillet over medium-high heat. Add tuna steaks to hot skillet and cook for approximately 2 minutes for rare (add one minute per side for medium).
- Flip tuna and season with salt and black pepper, to taste. Cook for another 2-3 minute, depending on desired level of doneness. Transfer tuna steaks to a plate and season with additional salt and black pepper, if desired. Keep warm.
- Add remaining olive oil and chopped shallots to skillet, Sauté, stirring occasionally, until shallots are soft and start to turn golden brown, approximately 3 minutes.
- Add white wine, chicken broth, lemon juice, and lemon slices to skillet. Deglaze pan by scraping up any brown bits from the bottom with a spatula. Cook, stirring frequently, until the liquid is reduced by half.
- Reduce heat to medium and add capers. Stir to combine and cook for another minute or until heated through.
- Transfer the tuna steaks onto individual serving plates and top with a “melted” lemon slice and a spoonful of the lemon-caper sauce and serve immediately with your favorite sides. Enjoy!
Tip: It can be tricky to select healthy and environmentally sustainable seafood options at the grocery store. Check out SeafoodWatch.org to find options you can feel good about serving.
Amount Per Serving: Calories: 418Total Fat: 25gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 30mgSodium: 597mgCarbohydrates: 31gFiber: 3gSugar: 6gProtein: 17g
These nutritional calculations might not be accurate. Please speak with a licensed nutritionist to assist you.