Savory Pan-Seared Tuna Steaks


These pan-seared tuna steaks are served medium-rare and taste fancy but are very easy to cook. A sprinkling of cracked black pepper is a good finisher for this dish. This makes for a quick and delicious dinner after a long day with almost no effort.

close up view of Savory Pan-Seared Tuna Steaks and baby carrots on a white plate
Prep Time:
10 mins
Cook Time:
5 mins
Additional Time:
20 mins
Total Time:
35 mins


  • ¼ cup soy sauce

  • ¼ cup extra-virgin olive oil

  • 2 tablespoons lemon juice

  • 2 teaspoons Asian (toasted) sesame oil

  • 2 teaspoons molasses

  • 1 teaspoon cayenne pepper, or more to taste

  • 6 thin slices fresh ginger, minced

  • 2 cloves garlic, minced

  • 2 1-inch-thick tuna steaks, thawed


  1. Mix soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic together in a bowl.

  2. Place tuna steaks in a large resealable plastic bag or airtight container; pour marinade over steaks, coat with marinade, and seal. Marinate steaks at room temperature for 20 minutes.

  3. Heat a nonstick pan over medium heat.

  4. Remove steaks from marinade and discard any remaining marinade. Arrange steaks in the hot pan; gently shake the pan to avoid sticking. Cook for 1 1/2 minutes. Flip and cook 1 minute more.


The marinade can be made in a bowl the night before, covered, and refrigerated overnight. In the morning, shake marinade, pour it into a bag, add tuna steaks, squeeze out excess air, and seal the bag. Refrigerate through the day, removing the bag from the refrigerator 20 minutes before cooking.

You may substitute brown sugar or honey, but I've tried all three and think molasses is the best. You may also substitute 1 teaspoon ginger powder, but fresh ginger is much better.

Editor's Note:

The nutrition data for this recipe includes the full amount of the marinade ingredients. The actual amount of the marinade consumed will vary.

Nutrition Facts (per serving)

592 Calories
41g Fat
12g Carbs
42g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 592
% Daily Value *
Total Fat 41g 53%
Saturated Fat 7g 34%
Cholesterol 65mg 22%
Sodium 1875mg 82%
Total Carbohydrate 12g 4%
Dietary Fiber 1g 3%
Total Sugars 5g
Protein 42g
Vitamin C 9mg 44%
Calcium 42mg 3%
Iron 3mg 16%
Potassium 674mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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