Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce
This fast, healthy, and delicious seared tuna dish comes together in one pan and is ready in less than 30 minutes. Serve with a mixture of seasoned cucumbers, tomatoes, and red onion for a light and refreshing meal.
We do not eat a lot of tuna at our house any more but here in Puerto Vallarta, Mexico it is not to hard to catch a fishing boat returning from a morning of fishing that has a smaller tuna they are willing to sell you for a fair price. Of course the smaller it is the less time it has had to be swimming in the mercury contaminated waters of our oceans so their mercury levels are much lower.
This meal comes together very fast and is on my keto approved meals list. In fact we serve the vegetable garnish with a lot of our meals, often adding a small, diced jalapeno pepper to kick it up a bit.
- Serves: 4
- Serving size: 1
- Calories: 353
- Fat: 13.3g
- Carbohydrates: 3.4g
- Fiber: 1.1g
- Protein: 52.1g
- 3 T. Avocado oil, divided
- 4 6-oz. sushi-grade tuna steaks, approximately ¾” thick
- Himalayan Salt and black pepper, to taste
- 1 medium shallot, finely chopped
- ¼ c. dry white wine
- ½ c. chicken broth
- 2 T. fresh lemon juice
- 1 organic lemon, sliced thin
- 3 T. capers, drained
- Heat two tablespoons avocado oil in a large skillet over medium-high heat. Add tuna steaks to hot skillet and cook for approximately 2 minutes for rare (add one minute per side for medium).
- Flip tuna and season with salt and black pepper, to taste. Cook for another 2-3 minute, depending on desired level of doneness. Transfer tuna steaks to a plate and season with additional salt and black pepper, if desired. Keep warm.
- Add remaining avocado oil and chopped shallots to skillet, Sauté, stirring occasionally, until shallots are soft and start to turn golden brown, approximately 3 minutes.
- Add white wine, chicken broth, lemon juice, and lemon slices to skillet. Deglaze pan by scraping up any brown bits from the bottom with a spatula. Cook, stirring frequently, until the liquid is reduced by half.
- Reduce heat to medium and add capers. Stir to combine and cook for another minute or until heated through.
- Transfer the tuna steaks onto individual serving plates and top with a “melted” lemon slice and a spoonful of the lemon-caper sauce and serve immediately with your favorite sides. Enjoy!
Chefs Tip: It can be tricky to select healthy and environmentally sustainable seafood options at the grocery store. Check out SeafoodWatch.org to find options you can feel good about serving.
The above Nutritional information is for the entree only and not the vegetables served on the side.
I can tell you that I do not purchase the larger tuna and all tuna will be taken off of my Keto approved meal list sometime this year. I am a little slow because I really enjoy tuna salad roll-ups/ It does look like they will be being replaced with Alaska wild caught salmon salad soon.
If you are following the ketogenic lifestyle, I invite you to sign up for our news letter. You will find the form to sign up at the top right of this article. I would love to have you join our family of Whole Food Low-Carb Enthusiasts..
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