Carnivorous Lunch
Pan Seared Tuna
Quick, simple, and packed with lean protein, this pan-seared tuna recipe is perfect for a nutritious solo meal. The tuna steak is seared to lock in its natural flavors, then brightened with fresh lemon juice and zest. A sprinkle of toasted sesame seeds and crisp spring onion adds texture and a subtle nutty crunch. Ready in under 10 minutes, this dish is ideal for anyone looking for a light but satisfying high-protein option. Optional extras like Parma ham or crispy chorizo can add an indulgent twist.
- Calories: 659
- Protein: 77.4g
- Carbs: 9.2g
- Fats: 33.5g (based on using 1 Tablespoon of Coconut Oil)
Ingredients
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• 1 x 250g fresh tuna steak
• 1 tablespoon sesame seeds
• 1 spring onion, finely sliced
• ½ lemon, juiced and zested
• Salt & pepper (to taste)
• Coconut oil (for cooking)Optional Extra
•Add Parma Ham
•Add Crispy Chorizo
Method
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• Heat a heavy-based frying pan over high heat
• Once hot, add a little coconut oil
• When the oil is hot, carefully add the tuna
• Cook for 3–5 minutes, depending on thickness
• Turn the tuna over
• Season well
• Cook for a further 2 minutes
• Remove from the pan and squeeze over the juice of ½ lemon
• Sprinkle with lemon zest and sesame seeds
• Finish with finely chopped spring onion
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