On more than one occasion, I've thought to myself: that is far too basic to post, of course everyone knows how to do that. However, after asking a few close friends I realized quickly that in fact, not everyone knows some of the basic cooking techniques! I have quite a few of these "How To" recipes to share with you and I will be posting these more frequently along with a paired recipe post for that week.
To start things off we have: Seared Ahi Tuna. This pairs fantastically with my Crunchy Asian Slaw - but that recipe will be posted later this week!
It would be a stretch to call this a "recipe" as it really is no more than how to prepare ahi tuna. The ingredients are simple: ahi tuna steak, salt, pepper, sesame seeds and cooking oil of your preference - I use sesame oil but olive, coconut, etc will work just as well.
The preparation may be even more simple than the ingredient list! Give the steak a healthy coating of salt, pepper and sesame seeds on both sides.
In a medium skillet over medium high heat, heat the oil until it is just about to reach its smoking point. Sear the ahi tuna for no more than 60 seconds on the first side, depending on thickness. It may only need 30 seconds if it is a thin cut and depending on level of rareness you like your ahi tuna.
Flip and cook on the other side for same amount of time.
Remove from skillet, slice and serve immediately! The beauty of something like this is that it is SO easy to scale the number of portions. My rule is 4-6 oz of tuna per serving, so if you are serving 4 people, buy 16-24 oz total. It is also important to remember not to overcrowd your skillet. If you can only fit one steak at a time comfortably, then only cook one steak at a time. I use enough oil to coat the bottom of the skillet (roughly 1 tbsp oil for every 8 oz of fish I cook).
Seared Ahi Tuna
Prep Time: 5 minutes
Cook Time: 1 - 2 minutes
- Ahi Tuna Steak, fresh (the best quality you can find from your fishmonger)
- General rule: Plan for 4-6 oz per serving
- Sesame Oil (Olive or Coconut Oil work just as well)
- General rule: 1 tbsp for every 2 servings - enough to coat the bottom of your skillet
- Sesame Seeds (optional)
- Coat both sides of ahi tuna steak with salt, pepper and sesame seeds.
- Heat oil in skillet over medium high heat until just before reaching smoking point. Sear ahi tuna for 30 - 60 seconds per side (30 seconds for thin and 60 seconds for a thick steak). This is a VERY quick cooking time - be sure to watch the steak so that you don't over cook it! Flip and cook on opposite side for same amount of time.
- Remove from skillet, slice and serve immediately.
Nutritional Info (4 oz tuna steak + 1/2 tbsp oil for cooking)
175 calories - 28 g Protein, 0 g Carbs, 7 g Fat