Quick Seared Ahi Tuna Recipe: Healthy Food for Lunch or Dinner in Under 15 Minutes by Jan Mostrom

You may not think of making seared ahi tuna for lunch or dinner, but why not? Ahi tuna cooks up very quickly and can be used in some many different ways. This crusted ahi tuna is on the table in about 15 minutes!

For this simple seared tuna recipe you'll need 10 to 16 ounces of fresh, sushi-grade ahi tuna, tamari or soy sauce, a high-heat cooking oil, sesame seeds, garlic powder or onion powder, kosher salt, black pepper, granulated sugar and dried thyme or dried Italian seasoning. The tuna is simply breaded with the crust ingredients (the soy sauce helps the crust stick to the tuna) and then is pan-seared over very high heat (this is important for a good sear).

Serve this healthy tuna recipe with your favorite salad, rice or other grain. I like to serve mine with Asian cucumber salad.

Cuisine: American
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 2 to 4

Ingredients

Tuna

• 10 - 16 ounces ahi tuna, thawed (sushi grade)
• 1 tablespoon tamari or soy sauce
• 2 tablespoons high-heat cooking oil (avocado or peanut oil)

Crust

• 3 tablespoons sesame seeds
• 1 teaspoon garlic powder or onion powder
• 1 teaspoon kosher salt
• 1 teaspoon black pepper
• 1 teaspoon granulated sugar
• 1 teaspoon dried thyme or Italian seasoning

Helpful Products

• Metal Spatula
• Tongs
• Splatter Guard
• Cast Iron Skillet

Recipe Notes

• Make sure to get a good sushi-grade tuna from a fish store or the sushi section of a reputable grocery to ensure a great quality tuna.

• Having a pan that is HOT is how to get a good sear on both sides of the fish without cooking the tuna through.

• You can refrigerate the tuna after cooking to use on salads or serve cold for up to three days.

• Try black or white sesame seeds or a combination of both.

• Turn your stove fan on high so you don't smoke up the kitchen!

Here's how to make it: 

1. Mix the crust ingredients together in a bowl. Pat dry the tuna with a paper towel.
2. Place tuna on a platter and pour the soy sauce over it coating both sides. Sprinkle tuna generously on all sides with the crust mixture using your hands to press down the seeds.
3. To cook you'll need to have metal spatula, tongs and a splatter guard near to the stove. Heat a cast iron skillet over medium-high heat until it is smoking hot. When the pan is hot a drop of water should sizzle loudly. Once that happens add the oil to coat the bottom of the pan and let it heat up. Very carefully lay the tuna in the pan and press it down with your metal spatula for about 1 minute. Check to see if one of the bottom corners is light brown. When it is, gently turn and sear the other side about 1 to 1 1/2 minutes until light brown. Sear the sides of the tuna by holding it with tongs and rotating so each side is the same light brown.
4. Remove tuna from the pan to a cutting board and thinly slice it.

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