Heart-Healthy Seared Ahi Tuna

Elevate your weeknight dinner with this Heart-Healthy Seared Ahi Tuna recipe, a dish that's as nutritious as it is delicious. Featuring tender ahi tuna steaks marinated in a zesty blend of low-sodium soy sauce, fresh lemon juice, garlic, and ginger, this recipe keeps sodium levels in check while delivering bold, tangy flavors. A crunchy, aromatic sesame seed crust—made with both white and black sesame seeds—adds texture and visual appeal to the tuna, while a quick sear in heart-healthy olive oil keeps the inside perfectly rare and buttery. Ready in just 21 minutes from start to finish, this quick and easy seafood recipe pairs beautifully with a fresh salad or steamed vegetables, making it a must-try for a wholesome, balanced meal. Perfect for seafood lovers looking for low-cholesterol, high-protein options without sacrificing taste!

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:6 mins

Total Time:21 mins

Servings: 2

Ingredients

• 4 ounces each Ahi tuna steaks
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Lemon juice
• 1 teaspoon Sesame oil
• 1 teaspoon, grated Fresh ginger
• 1 minced Garlic clove
• 0.5 teaspoon Black pepper
• 2 tablespoons White sesame seeds
• 2 tablespoons Black sesame seeds
• 1 tablespoon Olive oil
• 0.25 teaspoon Salt

Directions

Step 1

In a small bowl, whisk together the low-sodium soy sauce, lemon juice, sesame oil, grated ginger, and minced garlic to make the marinade.

Step 2

Place the Ahi tuna steaks in a shallow dish and pour the marinade over them, ensuring they are well-coated. Cover and allow to marinate for 10 minutes at room temperature.

Step 3

In another small bowl, mix the white and black sesame seeds together. Set aside.

Step 4

After the tuna has marinated, remove it from the marinade and pat dry with paper towels. Season each steak with salt and black pepper.

Step 5

Coat the tuna steaks evenly with the sesame seed mixture, pressing gently to adhere the seeds to the surface.

Step 6

Heat the olive oil in a non-stick skillet over medium-high heat. Once the oil is shimmering, add the tuna steaks.

Step 7

Sear the tuna for about 2-3 minutes on each side for rare, or longer if desired, ensuring the sesame crust is nicely golden and crispy.

Step 8

Remove the tuna steaks from the pan and let rest for a minute before slicing. Serve immediately, pairing it with a side of fresh salad or steamed vegetables for a complete heart-healthy meal.

Nutrition Facts

Serving size	245.1 grams (245.1g)

Amount per serving	% Daily Value*
Calories	622

Total Fat 47.10g	60%
Saturated Fat 7.20g	36%
Polyunsaturated Fat 7.20g
Cholesterol 50mg	17%
Sodium 1646mg	72%
Total Carbohydrate 14.90g	5%
Dietary Fiber 4.60g	16%
Total Sugars 0.90g
Protein 39.00g	78%

Vitamin D 0IU	0%
Calcium 378mg	29%
Iron 8mg	43%
Potassium 602mg	13%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.3%

Protein: 24.4%

Carbs: 9.3%