Pan-Seared Tuna with Asian Slaw Recipe | Dish on Fish
Featured Dish/ Tuna

Pan-Seared Tuna with Asian Slaw Recipe

Hey, Seafoodies!

Did you know that March is National Nutrition Month? This year’s theme, “Celebrate a World of Flavors,” is all about enjoying flavors from different cultures while nourishing ourselves with good food. We can get behind that! To join in the celebration, we’ve created a brand-new recipe to tempt you: Pan-Seared Ahi Tuna with Asian Slaw. It’s light, refreshing and incredibly tasty.  Did we mention that you can have it on the table in 20 minutes?

The star of the dish is the tuna. When we really want a nice sear, sesame oil gets the job done because of its high smoke point. It also adds a subtle nutty flavor.  Sushi-grade ahi tuna just needs a flash in the pan to create a seared edge and perfectly pink center. 

This snappy little slaw will have you adding a bite to each forkful of fish. Shredded broccoli and slivered almonds offer some serious crunch while the edamame and ramen give you plenty to chew on. It’s all tossed together with sweet mandarin oranges, fresh ginger and a sesame-soy marinade for added punch.

Atop a colorful blend of vegetables and sprinkled with sesame seeds, this gorgeous, Insta-ready tuna (tag us) is a feast. With all it has going for it, it’s really hard to believe that this dish comes together in just 20 minutes! 

Plus, it’s uber-healthy. Tuna is naturally low in fat, rich in protein and an excellent source of omega-3s and B vitamins. What’s more, this salad is loaded with antioxidants, fiber and other beneficial vitamins and minerals. And, with the tuna, edamame and almonds, this dish is a protein powerhouse!

Checks all the boxes for National Nutrition Month! Enjoy!

Pan-Seared Ahi Tuna with Asian Slaw

Seared Tuna on Slaw

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Servings: 4

Ingredients

  • 20 ounces broccoli slaw
  • 1 (11-ounce) can mandarin oranges, drained
  • ½ cup shelled edamame
  • ¼ cup slivered almonds
  • ¼ cup chopped cilantro
  • 1 (3-ounce) package ramen noodles, broken into small pieces (use brown rice ramen to make gluten-free)
  • 3 to 4 tablespoons sesame oil, divided
  • 2 tablespoons soy sauce (use tamari sauce for gluten-free)
  • ¼ cup rice wine vinegar
  • 2 teaspoons maple syrup
  • 1 tablespoon fresh ginger, peeled and finely grated
  • 5 scallions, chopped
  • 4 (6-ounce) tuna steaks, about 1 inch thick
  • Kosher salt and freshly ground black pepper, to taste
  • Sesame seeds (optional)

Instructions

  1. In a large mixing bowl, combine broccoli slaw, oranges, edamame, almonds, cilantro and ramen. In a small bowl, mix together 2 tablespoons sesame oil, soy or tamari sauce, vinegar, ginger and scallions to make dressing; season with salt and pepper. Add dressing to slaw mixture; mix to combine well. Place in refrigerator for 10 minutes.
  2. While slaw is marinating, add remaining 1 to 2 tablespoons oil to a medium or large skillet and heat over high. Add tuna to skillet, season with a little salt and pepper. Cook tuna until outside is brown, flip and cook on other side until outside is browned but still pink in the center, about 6 minutes total. Let sit for 1 minute.
  3. Divide slaw evenly among four plates, top with tuna, season with freshly ground black pepper and garnish with sesame seeds, if desired.

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2 Comments

  • Reply
    Kim
    July 30, 2022 at 6:28 am

    All the above look so yummmmm….I plan to try my very best to make each of these!

  • Reply
    Seafood Menu
    March 31, 2022 at 7:35 pm

    Red Crab Hot And Juicy Seafood Menu Comes With A Variety Of Sidelines To Choose From

  • Leave a Reply to Seafood Menu Cancel Reply