Pan-Seared Marinated Tuna

by Jenn on May 4, 2009

in Dairy Free,Gluten Free,Salads,Seafood


This meal was incredibly easy, but oh so good.  One of my FAVORITE fish is tuna steaks.  And if you want a quick and simple way to prep tuna, marinating and then a quick pan searing is totally the way to go.  I created a honey/ginger marinade, and then quickly pan seared it and topped it on this great spinach and watercress salad.  The sweet marinade/dressing really went well with the tuna’s flavors.  Totally summery, totally spontaneous, and totally awesome!


Ingredients (for four servings):
1 lb. tuna steaks (we bought tuna “nuggets” smaller pieces that weren’t large enough to be sold as whole steaks, for only $5/lb!)
2 tbs. sesame oil
For the Marinade:
juice of 1/2 lime
2 tbs. minced ginger
3 tbs. honey
3 tbs. tamari (is gluten free) or soy sauce
For the Salad:
1 avocado, sliced
1 large tomato, sliced
1 lb. fresh spinach
1/2 lb. watercress
2 oz. almonds
cracked pepper to taste
For the Salad Dressing:
juice of 1/2 lime
2 tbs. minced ginger
3 tbs. honey
3 tbs. tamari
2 tbs rice vinegar
2 tbs. sesame oil

1. Combine the marinade ingredients together and marinate the fish in a small container or bag in the fridge for at least 30 min to an hour.
2. Sprinkle on some salt and toast the almonds in an oven (broil for a few minutes works great) until just turning a bit brown.
3.  Once fish has marinated, heat up a pan on high heat, add the oil, and pan sear your fish (I poured in the marinade too, it got all caramelized and sweet and really helped with the flavor of the fish.  Don’t let your fish sit too long on any one side, a couple minutes max on each side, you don’t want to cook it all the way through but leave it quite a bit pink inside.  This is how tuna tastes the best.
4.  Assemble the salad – mix the spinach and watercress together and plate and then add in the tomatoes, avocado and tuna.  Then top with toasted almonds.    Add some cracked pepper on top if you want.
5. Mix together the dressing ingredients, and pour as desired over the salads.  Eat!


{ 1 comment }

Stacey May 4, 2009 at 5:53 pm

I love pan-seared tuna although I’ve been too scared I’d ruin it. I think you’ve given me the encouragement to try it.
Love the tip that you got “nuggets”

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