How to Pan Sear Tuna

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

  • 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.

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

  • 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.

  • 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
  • Photo Credit Ablestock.com/AbleStock.com/Getty Images
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