Recipes › Main Course › Seared Tuna with Herbs Recipe

Seared Tuna with Herbs Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired seared tuna showcases the Mediterranean emphasis on fresh, pristine ingredients and minimal preparation. Ahi tuna steaks are quickly seared to a perfect rare center and finished with a vibrant herbaceous oil made from parsley, basil, and garlic. A restaurant-quality dish that delivers 38g of lean protein in under 20 minutes.

Ingredients

• 200g (7 oz) sushi-grade ahi tuna steaks, 2 portions, 1.5 inches thick
• 4 tablespoons extra virgin olive oil
• 15g fresh flat-leaf parsley, finely chopped
• 10g fresh basil, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon sea salt, divided
• 0.5 teaspoon black pepper, divided
• 0.25 teaspoon red pepper flakes
• 1 teaspoon fresh thyme leaves

Instructions

1. Pat the tuna steaks completely dry with paper towels and bring to room temperature for 5 minutes. Season both sides evenly with 0.5 teaspoon sea salt and 0.25 teaspoon black pepper.

2. Heat a stainless steel or cast-iron skillet over high heat for 2 minutes until very hot but not smoking. Test by holding your hand 3 inches above the surface—you should feel intense heat.

3. Add 1 tablespoon olive oil to the hot pan and swirl to coat evenly. The oil should shimmer immediately.

4. Gently place the tuna steaks into the pan and sear without moving them for exactly 90 seconds on the first side. Do not press down or move the fish.

5. Using tongs, flip the steaks once and sear the second side for exactly 60 seconds for rare centers. The internal temperature should reach 44-48°C (110-120°F) at the center.

6. Transfer the seared tuna to a cutting board and rest for 2 minutes.

Substitutions

• Substitute swordfish or yellowfin tuna for ahi if sushi-grade ahi is unavailable
• Use a combination of fresh mint and oregano instead of basil for a different Mediterranean profile
• Replace lemon juice with lime juice for a brighter citrus note
• Substitute ghee or avocado oil for olive oil if preferred for higher heat stability

Tips

• Sushi-grade tuna is essential for raw or rare preparations—source from a reputable fishmonger and consume the same day
• A properly heated pan is critical; the tuna must form a caramelized crust in under 90 seconds to maintain the rare interior
• For the herb oil, prepare it fresh just before serving to preserve the vibrant green color and fresh herbaceous flavor

This technique reflects Italian coastal cuisine, particularly from regions like Sicily and Liguria, where fresh tuna is celebrated simply prepared with local herbs. The emphasis on searing exterior while maintaining a nearly raw center honors the Italian philosophy of showcasing ingredient quality over complex preparation.

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