Six-Minute Seared Ahi Tuna Steaks

• 分量: 2 servings
• 調理時間: 1 minute
• 総時間: 6 minutes

材料

2 ahi tuna (yellowfin tuna) steaks (about 4 oz. each, 1" thick - see notes for thinner or thicker)

2 tablespoons soy sauce (preferably low sodium, see notes)

1 tablespoon toasted sesame oil (see notes)

1 tablespoon honey (see notes)

½ teaspoon kosher salt (optional, see notes)

1/4 teaspoon black pepper (to taste)

1/4 teaspoon cayenne pepper (optional)

1 tablespoon oil (canola, olive, or other high-heat cooking oil of preference)

green onions, toasted sesame seeds, and lime wedges (for serving (optional)

手順

Pat the 2 ahi tuna (yellowfin tuna) steaks dry with a paper towel. Place on a plate or inside a plastic bag.

Mix the 2 tablespoons soy sauce, 1 tablespoon toasted sesame oil, 1 tablespoon honey, ½ teaspoon kosher salt (if using), 1/4 teaspoon black pepper, and 1/4 teaspoon cayenne pepper until honey is fully dissolved. Pour over the ahi tuna steaks and turn over to coat completely. Optional: allow to marinate for at least 10 minutes, or up to overnight in the refrigerator. Also optional: Reserve a spoonful or two of the marinade before coating the fish for drizzling on top after you've cooked it.

Heat a medium skillet (preferably non-stick or a well-seasoned cast iron skillet) on medium-high to high until very hot ( or medium to medium-high for nonstick). I recommend giving cast iron 3-5 minutes to get hot and nonstick about 1 minute, depending on how thick it is.

Add the 1 tablespoon oil to the hot pan. Sear the tuna for 1 - 1½ minutes on each side for medium rare ( 2 -2½ minutes for medium-well to well, 30 seconds for very rare. See notes - this will vary based on thickness of the tuna steaks). (Note: different burners get hotter depending on your stove. Use your best judgement whether you use medium, medium-high, or high heat, as the marinade may burn if too high heat is used)

Remove to a cutting board. Slice into 1/2 inch slices and serve garnished with green onions, toasted sesame seeds, and lime wedges, if desired. If you find it needs more salt, I recommend sprinkling with flaky sea salt when serving.

栄養

• カロリー: 331 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 3 g
• コレステロール: 43 mg
• ナトリウム: 1632 mg
• 炭水化物総量: 10 g
• 食物繊維: 1 g
• 糖質総量: 9 g
• タンパク質: 28 g