Seared Yellowfin Tuna Tataki
Seared tuna tataki is a light, flavorful dish that combines the freshness of yellowfin tuna with a quick sear for an ideal balance of taste and texture. This seared yellowfin tuna tataki recipe highlights the tender, sashimi-grade tuna, complemented by a savory ginger-sesame sauce. This dish is high in lean protein and low in calories, making it a healthy, delicious choice for a quick appetizer or a main course when paired with vegetables.
Perfect Pairings for Seared Tuna Tataki
This seared tuna tataki recipe pairs beautifully with many side dishes. Serve it with a light roasted vegetable salad, or Brussels sprouts with maple lemon glaze for a fresh, balanced meal. Pair it with blanched green beans, baked cauliflower, or air fryer lemon asparagus for a more filling option. You can also enjoy this dish alongside a refreshing, spicy dipping sauce for a more intense flavor.
Seared Tuna Tataki and Ideal Protein Diet
This yellowfin tuna tataki recipe fits perfectly into the Ideal Protein diet. It offers a lean source of protein that is low in calories and carbohydrates. Tuna is rich in omega-3 fatty acids, making it a heart-healthy option for those following the Ideal Protein plan. This dish aligns with all Ideal Protein phases, so you can enjoy a flavorful meal while maintaining your dietary goals.
Serving size
Ingredients
- 12 oz. Yellow fin Tuna Steak Fillets – sashimi grade
- 1 Green Onions
- 1/2 tsp. Toasted Sesame Seed – optional
- 1/2 inch Ginger
- 1 tsp. Sesame Oil
- 1 tsp. Soy Sauce
- 1/8 tsp. Togarashi or Cayenne Pepper
- 1/2 tsp. Lemon Juice
Preparation
Step 1
Finely chop the green onions and set them aside. Grate the ginger using a fine grater or a grinder and set that aside as well.
Step 2
Combine the grated ginger, sesame oil, soy sauce, togarashi (or cayenne pepper), and lemon juice in a small mixing bowl. Stir well and set the sauce aside to use it later.
Step 3
Pat both sides of the yellowfin tuna steak dry with a paper towel to remove excess moisture. This ensures a good sear.
Step 4
Preheat the grill to 400°F. Once hot, place the tuna steaks on the grill and cover. Grill each side for 20-30 seconds—just enough to sear the outside, leaving the inside with a sashimi-like texture. Be careful not to overcook the tuna, as it can become tough and rubbery.
Step 5
Remove the tuna steaks from the grill and let them rest at room temperature for 1-2 minutes.
Step 6
Once cooled slightly, pour the sauce over the tuna steaks. Garnish with the chopped green onions and toasted sesame seeds, if desired. Slice the tuna into thin pieces and serve it right away.
FAQs
Is it safe to sear yellowfin tuna?
Yes, it is safe to sear yellowfin tuna, especially when using sashimi-grade tuna, which is meant to be eaten raw or lightly seared.
What is tataki sauce made of?
Tataki sauce typically includes soy sauce, sesame oil, ginger, and a touch of citrus, such as lemon or lime juice, to improve the flavor of the seared tuna.
Is tuna tataki healthy?
Yes, seared tuna tataki is very healthy. The calories in seared tuna tataki are low and rich in protein, omega-3 fatty acids, and essential nutrients, making it a great choice for a balanced diet.
How to season tuna before searing?
To season tuna before searing, pat the steak dry and lightly coat it with sesame oil. Sprinkle with sea salt, pepper, and a dash of togarashi or cayenne pepper for a bit of heat.
Is seared tuna raw?
Yes, seared tuna is raw on the inside and only lightly cooked on the outside, giving it a sashimi-like texture.
What does tataki mean?
“Tataki” is a Japanese term for fish or meat that is seared on the outside and left raw on the inside. It is often served with a citrus-soy dipping sauce.
Is tataki cooked or raw?
Tataki is both cooked and raw. The outer layer is seared for flavor, while the inside remains raw, maintaining its delicate texture.
