How to Pan Sear Tuna

The exterior of the tuna will turn white when seared.

Tuna is a saltwater fish, rich in protein, potassium, omega-3 fatty acids and vitamin B12. Tuna's meat ranges from pink to dark red in color with a fresh flavor and soft, flaky consistency. You can prepare tuna in a number of ways; pan seared tuna retains its distinct flavor and does not dry out. To pan sear tuna, you need a few citrusy seasonings and approximately 10 minutes. This recipe is for four servings of tuna.

Things You'll Need

• Four 6-oz. tuna fillets
• Paper towels
• 5 tsp. olive oil
• 2 tbsp. lime zest
• 1 tbsp. dried thyme
• 1 tsp. ground black pepper
• 1/2 tsp. salt
• Small bowl
• Skillet
• Metal spatula
• 1/2 cup lime juice

Instructions

1. Rinse the tuna under cool water and pat dry with paper towels. Rub 2 tsp. olive oil into both sides of each tuna fillet.

2. Combine the lime zest, dried thyme, ground black pepper and salt in a small bowl. Stir with your fingers and rub over both sides of each oiled fillet.

3. Heat 3 tsp. olive oil in a skillet over medium-high. Increase the heat to high after three minutes.

4. Place the tuna fillets into the pan and sear for 60 seconds. Flip with a metal spatula and reduce the heat to medium. Sear for an additional two minutes.

5. Remove the skillet from the heat and pour the lime juice over the tuna. Flip the tuna fillets and leave them in the pan for two minutes before serving.

Tips & Warnings

• Do not overcook the tuna fillets, they will lose their flavor and dry out

References

• "The Tuna Fish Gourmet"; Tracy Seaman; 1994
• "The Tuna Cookbook"; Sheila Metcalf; 1972