Pan-Grilled Tuna Steaks

Name: Pan-Grilled Tuna Steaks
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 2 Tbsps reduced-sodium soy sauce; 2 teaspoons Asian (toasted) sesame oil; 567 grams tuna (ahi), cut 1 inch thick, rinsed and patted dry

Pan-Grilled Tuna Steaks might be just the main course you are searching for. One serving contains 303 calories, 42g of protein, and 14g of fat. This recipe serves 4. From preparation to the plate, this recipe takes roughly 45 minutes. A mixture of soy sauce, asian sesame oil, tuna, and a handful of other ingredients are all it takes to make this recipe so tasty. It can be enjoyed any time, but it is especially good for valentin day. It is a good option if you're following a gluten free, dairy free, fodmap friendly, and pescatarian diet.

Instructions

Cut tuna into 4 equal pieces.

Ingredients you will need

Tuna

Place a 10- to 12-inch nonstick frying pan over high heat. When pan is hot, add tuna and cook on each side, turning once, until browned on the surface, gray to about 1/4 inch in, and still red in the center (cut to test), 4 to 5 minutes total.

Ingredients you will need

Tuna

Equipment you will use

Frying Pan

Spoon noodle mixture equally onto plates and top with tuna.

Ingredients you will need

Pasta

Tuna

Mix soy sauce and sesame oil, then drizzle over tuna to taste.

Ingredients you will need

Sesame Oil

Soy Sauce

Tuna

Chinese noodles with shiitakes: In a 10- to 12-inch nonstick frying pan over high heat, stir 1/2 pound stemmed, rinsed, drained, and sliced fresh shiitake mushrooms, 1/2 cup chopped onion, and 1 tablespoon minced fresh ginger until onion is limp, about 5 minutes.

Ingredients you will need

Shiitake Mushrooms

Fresh Ginger

Pasta

Onion

Equipment you will use

Frying Pan

Add 2 cups fat-skimmed chicken broth, 2 cups water, and 1 pound rinsed and drained fresh Chinese, Shanghai-style, or udon noodles (about 1/4 in. thick). Bring to a boil and stir occasionally until noodles are barely tender to bite, 6 to 7 minutes. Meanwhile, rinse, stem, and string 1/2 pound Chinese pea pods.

Ingredients you will need

Fat Free Chicken Broth

Udon Noodles

Snow Peas

Pasta

Water

Add to pan, stir, and cook 1 minute more. Stir in 1/3 cup prepared oyster sauce and 2 teaspoons Asian (toasted) sesame oil.

Ingredients you will need

Oyster Sauce

Sesame Oil

Equipment you will use

Frying Pan

Buckwheat noodles with macadamias: In a 10- to 12-inch nonstick frying pan over high heat, frequently stir 1/3 cup coarsely chopped roasted, salted macadamia nuts until golden brown, 3 to 4 minutes.

Ingredients you will need

Macadamia Nuts

Buckwheat

Pasta

Equipment you will use

Frying Pan

Pour from pan; set aside. In same pan over high heat, bring 1 1/2 cups fat-skimmed chicken broth and 2 cups water to a boil.

Ingredients you will need

Fat Free Chicken Broth

Water

Equipment you will use

Frying Pan

Add 1/2 pound dried buckwheat noodles (soba) and cook until just tender to bite, 6 to 7 minutes. Stir in 3 tablespoons lime juice, 1/3 cup thinly sliced green onions, and 1/4 cup chopped fresh cilantro.

Ingredients you will need

Fresh Cilantro

Green Onions

Lime Juice

Buckwheat

Pasta

Sprinkle each serving with macadamias and garnish with cilantro sprigs and lime wedges.

Ingredients you will need

Lime Wedge

Macadamia Nuts

Cilantro

Spinach noodles provenal: In a 10- to 12-inch nonstick frying pan over high heat, stir 1 tablespoon olive oil, 6 minced drained anchovy fillets, 3 minced cloves garlic, and 1 cup sliced onion until onion is limp, about 5 minutes. Stir in 1 can (28 oz.) diced tomatoes with juice, 2 cups water, 1/2 pound dried spinach noodles, 1/2 cup chopped pitted calamata olives, and 1 tablespoon chopped fresh thyme leaves. Stir occasionally until noodles are just tender to bite, 10 to 12 minutes. Stir in 1/4 cup chopped parsley.

Ingredients you will need

Tomatoes In Juice

Fresh Thyme

Anchovy Fillets

Kalamata Olives

Whole Garlic Cloves

Spinach Powder

Olive Oil

Pasta

Parsley

Spinach

Onion

Water

Equipment you will use

Frying Pan

Equipment

Frying Pan

Ingredients

Servings:

2Tbsps

reduced-sodium soy sauce 2teaspoons

Asian (toasted) sesame oil 567grams

tuna (ahi), cut 1 inch thick, rinsed and patted dry

Recommended wine: Merlot, Pinot Noir, Rose Wine

Tunan on the menu? Try pairing with Merlot, Pinot Noir, and rosé Wine. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. The Anthem Estate Merlot Mt. Veeder Napa Valley Wine with a 5 out of 5 star rating seems like a good match. It costs about 99 dollars per bottle.