Description

This recipe creates perfectly seared tuna with a vibrant, aromatic smoked paprika-orange glaze, ideal for a quick, healthy, and family-friendly weeknight dinner. It’s an easy and delicious high-protein meal.

Ingredients

Scale

2 tuna loin steaks (approx. 180 g / 6.3 oz each, 2.5 cm / 1 inch thick)
15 ml olive oil
3 g fine sea salt
1 g freshly ground black pepper
120 ml fresh orange juice
15 ml honey
5 ml smoked paprika
1 clove garlic, minced (about 5 g)
5 ml rice vinegar
2.5 ml cornstarch
15 ml cold water
2.5 ml fresh orange zest, for garnish
5 ml fresh parsley, finely chopped, for garnish

Instructions

Prepare the Glaze: In a small saucepan, combine fresh orange juice, honey, smoked paprika, minced garlic, and rice vinegar. Bring it to a gentle simmer over medium heat, stirring occasionally. Let it simmer for 5-7 minutes until the liquid reduces slightly and flavors meld.
Thicken the Glaze: Whisk cornstarch and cold water in a small bowl until smooth. Pour this slurry into the simmering glaze, whisking constantly for 1-2 minutes until it thickens to a syrupy consistency. Remove from heat, reserving about 30 ml (2 tablespoons) for drizzling later.
Prepare the Tuna: Pat the tuna loin steaks thoroughly dry with paper towels. Season both sides generously with fine sea salt and freshly ground black pepper.
Sear the Tuna: Heat 15 ml (1 tablespoon) olive oil in a heavy-bottomed skillet over medium-high heat until it shimmers. Carefully place the seasoned tuna steaks into the hot skillet. Sear for 2-3 minutes per side for medium-rare, adjusting time for desired doneness.
Glaze During Searing: During the last 30 seconds of cooking, brush or spoon some of the prepared glaze over each tuna steak, allowing it to caramelize slightly and develop a glossy sheen.
Rest and Slice: Remove the tuna steaks from the skillet and let them rest on a cutting board for 2-3 minutes. Slice each tuna steak into 1.5 cm (0.5 inch) thick medallions.
Plate and Garnish: Arrange the sliced tuna fanned out on plates. Drizzle the reserved Smoked Paprika-Orange Glaze over and around the tuna. Garnish generously with fresh orange zest and finely chopped parsley.

Notes

For a quick meal, skip the full glaze and use a dry rub of smoked paprika, salt, and pepper on the tuna. For a lighter, healthier twist, pan-sear for 1-2 minutes per side then finish in a preheated 400F (200C) oven for 5-7 minutes. Store leftovers in an airtight container in the refrigerator for up to 2 days.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main Course
Method: Searing
Cuisine: American

Nutrition

Serving Size: 1 tuna loin steak (approx. 180g)
Calories: 350 calories
Sugar: 10 g
Sodium: 500 mg
Fat: 15 g
Saturated Fat: 3 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 15 g
Fiber: 1 g
Protein: 45 g
Cholesterol: 70 mg

Keywords: seared tuna, healthy dinner, quick meal, weeknight, high-protein, orange glaze, smoked paprika, gluten-free, dairy-free