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Sliced seared ahi tuna steak with pink rare center, wasabi avocado cream, sesame seeds on a white plate

Seared Tuna with Wasabi Avocado Cream

Pepper-crusted seared tuna with a smooth wasabi avocado cream sauce. Fast, high-protein, and built around precise timing at high heat.
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Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings: 4 servings
Calories: 340
Ingredients Method Notes

Ingredients
  

Tuna
  • 4 steaks, 170 g each sushi-grade ahi tuna steaks at least 2.5 cm thick
  • 2 tsp cracked black pepper
  • 1 tsp flaky sea salt
  • 2 tbsp soy sauce or tamari tamari for gluten-free
  • 1 tbsp toasted sesame oil
  • 1 tbsp neutral oil (grapeseed or avocado oil) for searing
Wasabi Avocado Cream
  • 2 large ripe avocados pitted and peeled
  • 2 tsp wasabi paste adjust to heat preference
  • 2 tbsp fresh lime juice from about 1 large lime
  • 1 tbsp soy sauce or tamari
  • 1 small garlic clove peeled
  • 2 tbsp cold water to loosen if needed
  • to taste flaky sea salt
To Serve (optional)
  • 2 stalks thinly sliced scallions
  • 1 tsp sesame seeds
  • small amount pickled ginger
  • 1 cup sliced cucumber or radish

Method
 

Make the Wasabi Avocado Cream
  1. Add the avocado flesh, wasabi paste, lime juice, soy sauce, and garlic to a blender or food processor.
  2. Blend on high until completely smooth, scraping down the sides once. Add cold water one tablespoon at a time if the mixture is too thick to pour slowly from a spoon.
  3. Taste and adjust with extra wasabi or a pinch of salt. Transfer to a bowl, press plastic wrap directly onto the surface, and refrigerate until ready to serve.
Marinate and Season the Tuna
  1. Pat each tuna steak dry with paper towels on both sides.
  2. Mix the soy sauce and sesame oil in a shallow dish. Add the tuna steaks and turn to coat. Marinate for 5 to 10 minutes at room temperature - no longer, or the acid in the soy sauce begins to cure the fish.
  3. Remove tuna from the marinade and pat lightly dry again. Press cracked black pepper firmly onto both flat faces of each steak. Season lightly with flaky sea salt.
Sear the Tuna
  1. Heat a 12-inch cast-iron skillet over high heat for 3 full minutes until the surface is smoking slightly.
  2. Add the neutral oil and swirl to coat. Lay the tuna steaks in the pan immediately, leaving space between each one.
  3. Sear for 60 to 90 seconds without moving, until the edges show an opaque band about 5 mm up the sides.
  4. Flip each steak and sear for another 60 to 90 seconds until the second side matches. The center should remain raw and pink.
  5. Transfer to a wire rack and rest for 60 seconds. Do not stack the steaks.
Slice and Plate
  1. Using a sharp slicing knife, cut each tuna steak against the grain into 1 cm slices.
  2. Spoon a generous portion of wasabi avocado cream onto each plate. Fan the tuna slices on top or alongside.
  3. Finish with sliced scallions, a sprinkle of sesame seeds, and pickled ginger or cucumber ribbons if using. Serve immediately.

Notes

For the cleanest sear, make sure your cast-iron is preheated on high for a full 3 minutes before the tuna goes in. A pan that isn't hot enough will gray the fish rather than crust it.