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grilled ahi tuna recipe
- Total Time: 20 minutes
- Yield: 2 servings 1x
- Diet: High-protein, Gluten-free, Low-carb
Description
This high-protein grilled ahi tuna recipe features a vibrant mango-chili glaze. The key technique involves a quick high-heat sear, leaving the tuna steaks tender and juicy in the center, ready in under 20 minutes.
Ingredients
- 2 ahi tuna steaks (6–7 oz each)
- 1 ripe mango (approx. 10.5 oz), diced
- 1 tbsp fresh ginger, grated
- 2 cloves garlic, minced
- 1 small red chili (or 0.5 tsp red pepper flakes), minced
- 2 tbsp fresh lime juice
- 3 tbsp tamari (or soy sauce)
- 1 tbsp light brown sugar (or maple syrup)
- 1 tsp cornstarch
- 2 tbsp cold water
- 2 tbsp olive oil
- 1 tsp kosher salt
- 0.5 tsp black pepper
- 2 tbsp fresh cilantro, chopped (for garnish)
- 1 tsp toasted white sesame seeds (for garnish)
Instructions
- Make the Mango-Chili Glaze: Combine mango, ginger, garlic, chili, lime juice, tamari, and brown sugar in a saucepan over medium heat. Simmer for 8-10 minutes until mango softens.
- Thicken the Sauce: Whisk cornstarch and cold water together to form a slurry. Slowly add the slurry to the simmering mango mixture, stirring constantly. Cook for 1-2 minutes until the glaze thickens, then remove from heat.
- Prepare Tuna for Grilling: Preheat the grill or grill pan to high heat. Pat the tuna steaks completely dry with paper towels and season generously with salt and pepper on both sides.
- Grill the Tuna: Brush the hot grill grates with olive oil. Place the seasoned tuna steaks on the grill and cook for 2-3 minutes per side for rare to medium-rare doneness.
- Glaze and Rest: Brush both sides of the tuna steaks with the mango glaze during the last minute of cooking. Remove from grill and let rest on a cutting board for 3-5 minutes before slicing and garnishing with cilantro and sesame seeds.
Notes
To achieve a perfect sear and avoid sticking, preheat the grill thoroughly to high heat and pat the tuna steaks completely dry before seasoning. Resting the tuna for 3-5 minutes after grilling allows the juices to redistribute, ensuring a tender and juicy result.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Main dish
- Method: Grilling
- Cuisine: Fusion
Nutrition
- Serving Size: 1 steak (approx. 6-7 oz)
- Calories: 380 kcal
- Sugar: 18 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 3 g
- Protein: 42 g
- Cholesterol: 60 mg
Keywords: Ahi tuna, grilled tuna, mango glaze, high-protein, healthy, low-carb, quick meal, weeknight dinner, grilling recipe, high-heat sear, Asian fusion, spicy-sweet
