Garlic Herb Seared Tuna Steaks with Lemon Roasted Asparagus

Garlic Herb Seared Tuna Steaks with Lemon Roasted Asparagus

Ingredients

For the Tuna Steaks:

• 2 fresh tuna steaks (6-8 oz each)

  • Rich in lean protein, omega-3 fatty acids, and essential nutrients.

• 2 tbsp olive oil

  • Helps create a crispy sear and enhances flavor.

• 1 tbsp lemon juice (freshly squeezed)

  • Adds a bright, citrusy balance to the rich tuna.

• 2 cloves garlic (minced)

  • Brings bold, savory depth.

• 1 tsp soy sauce or tamari

  • Adds an umami-rich flavor.

• 1/2 tsp salt

  • Enhances natural flavors.

• 1/2 tsp black pepper

  • Adds mild heat and balance.

• 1/2 tsp smoked paprika

  • Provides a subtle smoky flavor.

• 1/2 tsp dried oregano

  • Adds a Mediterranean herbal touch.

For Garnishing & Serving:

• Fresh parsley or cilantro (chopped)

• Lemon wedges

For the Side Dish: Lemon Roasted Asparagus

Ingredients

• 1 lb fresh asparagus (trimmed)

  • Packed with fiber, vitamins, and antioxidants.

• 1 tbsp olive oil

  • Helps crisp up the asparagus while roasting.

• 1/2 tsp salt

  • Enhances natural flavors.

• 1/4 tsp black pepper

  • Adds a mild heat.

• 1/2 tsp garlic powder

  • Adds depth and flavor.

• 1 tbsp lemon juice (freshly squeezed)

  • Brightens the dish with a tangy finish.

• 1/4 cup grated Parmesan cheese (optional)

  • Adds a savory, nutty crunch.

Step-by-Step Guide

Prepare the Tuna Steaks:

1. Marinate the Tuna:

   • In a small bowl, whisk together olive oil, lemon juice, garlic, soy sauce, salt, black pepper, smoked paprika, and oregano.

   • Coat tuna steaks evenly with the marinade and let sit for 15-20 minutes.

2. Sear the Tuna:

   • Heat a pan over medium-high heat until hot.

   • Sear tuna for 1-2 minutes per side for rare, or 3-4 minutes per side for medium.

   • Remove from heat and let rest for 5 minutes before slicing.

Prepare the Lemon Roasted Asparagus:

1. Preheat the Oven:

   • Set to 400°F (200°C) and line a baking sheet with parchment paper.

2. Season the Asparagus:

   • Toss trimmed asparagus with olive oil, salt, black pepper, and garlic powder.

3. Roast Until Tender:

   • Spread asparagus evenly on the baking sheet and roast for 12-15 minutes until tender.

4. Finish & Serve:

   • Drizzle with fresh lemon juice and sprinkle with Parmesan cheese if using.

Serve & Garnish:

• Plate the seared tuna steaks with roasted asparagus.

• Sprinkle fresh parsley or cilantro over the tuna.

• Serve with lemon wedges for extra freshness.

Nutritional Benefits of the Dish

• Lean Protein & Omega-3s: Tuna supports heart and brain health.

• Antioxidant-Rich: Asparagus is loaded with vitamins A, C, and K.

• Balanced & Low-Carb: A satisfying yet light meal, perfect for clean eating.

• Quick & Gourmet: Ready in under 30 minutes, ideal for a healthy dinner.

Enjoy your Garlic Herb Seared Tuna Steaks with Lemon Roasted Asparagus—a fresh, flavorful, and nutrient-packed meal!

Image by Matěj Vrtil from Pixabay