Healthy Hawaiian Style Seared Tuna

Written by | Food, Wellness

seared tuna steak

Photo by Gayle Van Wely

What could be more inviting than a beautifully prepared wedge of tuna? Try two takes on this delicious fish — pairing a raw Hawaiian preparation (poke) with a classic: seared tuna steak.

On the health front, tuna offers high levels of both protein and great-for-you selenium. Tuna is also rich in omega-3 fatty acids, which lowers heart disease risk by fighting bad cholesterol, can help curb joint pain, aids in combatting depression, and may even help prevent alzheimer’s disease and dementia. Try out the tuna recipes here (which serves four).



  • 12 oz. yellowfin tuna, in ¼-inch cubes
  • 1 scallion, thinly sliced
  • 1 tsp. white or black sesame seeds
  • 4 tsp. low sodium soy sauce, to taste
  • 2 tsp. toasted sesame oil, to taste
  • Crushed dried red shishito pepper
  • 2 avocados in ¼-inch cubes
  • 1 tsp. trout roe per serving


  • 2 Tbsp. coarsely cracked black pepper
  • 4 1.5-inch-thick tuna steaks
  • 2 tbsps olive oil
  • sea salt


Tuna Poke

Add tuna, chives/scallions, sesame seeds, soy sauce, sesame oil, and crushed red shishito dried pepper (optional) to bowl; fold gently to combine. Taste and adjust with more soy sauce, sesame oil, or red pepper as desired. Let sit five minutes at room temperature.

Seared Peppercorn Tuna

Rub with olive oil and entirely coat one side of each tuna steak with cracked pepper and sprinkle lightly with sea salt. Heat oil in heavy medium skillet over medium-high heat. Add tuna to skillet and sear to desired doneness — about two minutes on only one side — leaving the other side rare. Finish with a squeeze of fresh lemon. Set aside and tent with foil to keep warm until plating.


Cover the bottom of the ring mold with two Tbsp. of avocado; then fill the mold with poke until it’s at least two inches high. Spoon trout roe in center (optional). Place seared tuna next to the poke, seared side up. Top with a blackberry and sprigs of peashoots.


Ready to take that tuna to the next level? Try adding this tongue-tingling spiced herb oil, which makes about 1 and 1/4 cups.


  • 2 cups coarsely chopped fresh cilantro
  • 3/4 cup olive oil
  • 2 green onions, chopped
  • 1 jalapeño chili chopped
  • 2 garlic cloves, chopped
  • 1/4 cup water


Combine all ingredients except water in a food processor. Puree until almost smooth. Place in a fine strainer. Press on solids to extract liquide, and discard leftover solids. Now, whisk 1/4 cup water into mixture with strained liquid in bowl and season to taste. If you want to get a jump on your prep, you can make this oil a day ahead, but cover and refrigerate it after mixing and give it a good whisk before serving.

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Last modified: June 22, 2017

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