Description
A quick and easy seared bluefin tuna recipe featuring a sweet-and-savory date-tamarind glaze, ready in under 20 minutes for a healthy weeknight meal.
Ingredients
Scale
- 350–400 g bluefin tuna steaks, 1-inch thick
- 1 tbsp neutral oil, high smoke point (grapeseed, avocado, or canola)
- pinch sea salt and freshly ground black pepper
- 60 g Medjool dates, pitted and roughly chopped
- 1 tbsp seedless tamarind paste
- 3 tbsp coconut aminos
- 2 tbsp rice vinegar
- 1 tbsp fresh ginger, grated
- 2 garlic cloves, minced
- 0.5 tsp red chili flakes
- 1 tbsp toasted sesame oil
- 0.25 cup water
- 1 tsp toasted sesame seeds, for garnish
- 1 tbsp fresh cilantro, chopped, for garnish
Instructions
- Prepare the Sticky Date-Tamarind Glaze: In a small saucepan, combine the chopped dates, tamarind paste, coconut aminos, rice vinegar, grated ginger, minced garlic, red chili flakes, toasted sesame oil, and water. Bring the mixture to a gentle simmer over medium heat. Cook for 8-10 minutes, stirring occasionally, until the dates have softened and the sauce has thickened slightly. Remove from heat and blend until perfectly smooth using an immersion blender or heat-safe blender.
- Prepare Tuna and Heat Pan: Pat the tuna steaks thoroughly dry with paper towels; this step is critical for developing a perfect sear. Season both sides lightly with sea salt and freshly ground black pepper immediately before cooking. Heat the neutral oil in a heavy-bottomed skillet over high heat until it just begins to smoke.
- Sear the Tuna Steaks: Carefully place the tuna steaks in the hot pan. Sear for 1.5 to 2 minutes per side for rare to medium-rare, or 3-4 minutes per side for medium doneness, ensuring the exterior forms a beautifully browned crust. Remove the tuna from the pan and let it rest on a cutting board for 5 minutes. Gently reheat the Date-Tamarind Glaze over low heat if it has cooled.
- Slice and Serve: Slice the rested tuna steaks against the grain into 1 cm (0.5 inch) thick pieces. Plate the seared tuna and generously drizzle the warm, glossy glaze over the pieces. Garnish with toasted sesame seeds and freshly chopped cilantro.
Notes
To achieve a perfect crust, pat the tuna steaks thoroughly dry before seasoning and use a high smoke point oil in a hot pan (until smoking). Do not season the fish far in advance, as salt draws out moisture. Reheat the glaze just before serving to ensure it’s pourable.
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving (~175 g)
- Calories: 330 calories
- Sugar: 13 g
- Sodium: 450 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 40 mg
Keywords: seared tuna, bluefin tuna, date-tamarind glaze, quick recipe, healthy dinner, high protein, weeknight meal, Asian-inspired, high-omega3