Tuna with Olive Oil and Lemon
Beautifully seared tuna steaks with a bright, zesty finish of fresh lemon and fruity olive oil. The tuna stays tender and pink in the center with a peppery crust, coming together in under 15 minutes for an effortlessly elegant meal.
For 4 servings
- prep · ~2 min
Pat the tuna steaks dry and season.
1.Pat tuna steaks completely dry with paper towels.2.Drizzle both sides with 1 tablespoon olive oil and rub to coat.3.Season both sides with salt and freshly cracked black pepper.TIPGetting the surface dry is key to achieving a good sear. - grill · ~3 min
Sear the tuna steaks.
1.Place a cast iron skillet over high heat until smoking hot.2.Carefully lay the tuna steaks in the pan without crowding.3.Sear for 1 to 1.5 minutes per side for rare to medium-rare. The center should remain pink.TIPDo not move the tuna once it hits the pan. Let it develop a crust before flipping. - mix · ~1 min
Prepare the lemon-garlic dressing.
1.In a small bowl, whisk together the remaining 1 tablespoon olive oil, lemon juice, and minced garlic. - assemble · ~2 min
Slice and serve.
1.Transfer tuna steaks to a cutting board and slice against the grain into 1/2-inch slices.2.Arrange on plates, drizzle with the lemon-garlic dressing, and scatter fresh parsley over the top.3.Serve immediately with lemon wedges on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the tuna steaks very dry with paper towels to ensure a deep, golden crust.
- 2Get the cast iron skillet smoking hot before adding the tuna for a proper sear.
- 3Do not crowd the pan; sear in batches if needed to maintain high heat.
- 4Cook just 1 to 1.5 minutes per side for a tender, pink center.
- 5Let the cooked tuna rest for 1 minute before slicing against the grain.
- 6Slice the tuna against the grain into 1/2-inch thick pieces for the best texture.
- 7Drizzle the dressing just before serving to keep the crust crisp.
Adapt it for your goals.
Sesame-Crusted Tuna
Press 2 tablespoons of white and black sesame seeds onto the seasoned tuna before searing for a nutty, crunchy crust and an Asian-inspired twist.
Herb Marinated TunaHerb-Marinated Tuna
Marinate the tuna in olive oil, lemon zest, and chopped fresh dill or oregano for 15 minutes before cooking to infuse extra herbaceous flavor.
Spicy TunaSpicy Tuna
Add 1/2 teaspoon of red pepper flakes or a pinch of cayenne to the seasoning for a gentle heat that contrasts beautifully with the lemon dressing.
Low Oil VersionLow-Oil Version
Reduce olive oil to 1 teaspoon for searing and skip the dressing drizzle; instead, finish with a squeeze of fresh lemon juice to keep the dish lighter while maintaining acidity.
Caper Lemon TunaCaper-Lemon Tuna
Add 1 tablespoon of drained capers to the lemon-garlic dressing for a briny, tangy pop that complements the tuna's richness.
Why this is on our healthy list.
Rich in Lean Protein
Tuna provides high-quality, complete protein that supports muscle maintenance and repair without excess saturated fat.
Heart-Healthy Fats
Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which may support cardiovascular health.
Good Source of Omega-3s
Tuna naturally contains omega-3 fatty acids that are important for brain and heart health.
Boosts Iron Absorption
The vitamin C from fresh lemon juice helps your body absorb the iron present in tuna more effectively.
Low in Carbohydrates
This dish is naturally low-carb and keto-friendly, making it suitable for low-sugar or low-carb eating patterns.
Frequently asked questions
For rare, sear each side for 1 minute; the center should be deep pink and translucent. For medium-rare, cook 1.5 minutes per side, leaving a warm pink center. Use an instant-read thermometer: 115°F (46°C) for rare, 125°F (52°C) for medium-rare.
