Seared Tuna with Arugula Salad

For dinner the other night, I was craving some fish and had this piece of tuna in the freezer so I decided to marinade it and sear it in a pan on the stove. I added an arugula salad with a simple balsamic vinaigrette dressing.

Tuna is one of my favorite kinds of fish but it’s not always the best for the environment as it’s often overfished and/or high in mercury. There are many different kinds of tuna, however, and it’s not too difficult to find kinds that are safe to eat as long as you know what you’re looking for. Generally, albacore tuna is a eco-friendly bet while bluefin tuna is among one of the worst. Click here for a link to the Environmental Defense Funds list of eco-best and worst seafood.

Seared Tuna

1 tuna steak
1/4 cup marinade
-I used a pre-made marinade from Trader Joe’s but it’s also really simple to make your own from soy sauce, teriyaki and some oil and garlic.
1 tbsp. sesame oil (Any kind of oil will do but sesame best compliments the flavors of the marinade.)
1 tbsp. sesame seeds (optional)

1. Marinade tuna steak in a plastic bag in the refrigerator for 30 minutes.

2. Heat oil in the pan on high heat. When the oil is hot, (a drop of water should sizzle in the pan) add the tuna, along with the extra marinade. Cook 3 minutes each side, depending on desired doneness. I like mine pretty rare so add another 2 minutes to each side if you like yours cooked all the way through.

3. Sprinkle sesame seeds and enjoy!

Arugula Salad

Equal parts olive oil and balsamic vinegar
Dijon Mustard (for one serving, use about 1 tsp.)
Salt and pepper to taste

1. Whisk together olive oil, vinegar, mustard, salt and pepper.

2. Add desired vegetables and toss.


2 responses to “Seared Tuna with Arugula Salad

  1. I am hungry!! This looks great and very spring/summer oriented! Lets make it next week when you get back? I’ll bring the wine! 🙂

  2. Looks very light yet flavorful, great info on the Tuna, thanx for informing me.

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