Roasted Tuna with Broccoli
Prep
15 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my go to weeknight dinners because it comes together in just 40 minutes from start to table. The tuna steaks get a beautiful sear while the broccoli roasts alongside, soaking up all those garlicky, lemony flavors. I love how ahi tuna is packed with omega 3 fatty acids that are great for your heart and brain, and honestly, you probably have most of these ingredients in your kitchen already. The whole thing is so simple yet feels fancy enough to impress, and cleanup is minimal since everything cooks on one pan.
Ella x
Ingredients
- 4ahi tuna steaks(6 oz each, 1.5 inches thick)
- 1420 mlfresh broccoli florets(cut into bite-sized pieces)
- 4 tablespoonsolive oil
- 4garlic cloves(minced)
- 3 tablespoonsfresh lemon juice
- 2 tablespoonssoy sauce
- 2 tablespoonssesame seeds(white or black)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 1 tablespoonfresh ginger(grated)
- 2green onions(thinly sliced for garnish)
Detail level
Instructions
- 1
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Tip: A hot oven ensures the broccoli gets crispy edges while staying tender inside.
- 2
Toss the broccoli florets with 2 tablespoons of olive oil, sea salt, and black pepper. Spread evenly on the prepared baking sheet and roast for 12-15 minutes, stirring halfway through, until golden and tender-crisp.
Tip: Don't overcrowd the pan; arrange florets in a single layer for better browning.
- 3
While the broccoli roasts, whisk together lemon juice, soy sauce, minced garlic, grated ginger, and red pepper flakes in a small bowl to create the glaze.
Tip: Make the glaze ahead to save time during cooking.
- 4
Pat the tuna steaks dry with paper towels and season both sides generously with sea salt and black pepper.
Tip: Dry tuna is essential for achieving a good sear on the exterior.
- 5
Heat the remaining 2 tablespoons of olive oil in a large skillet over high heat until it shimmers. Once smoking, carefully place the tuna steaks in the pan and sear for 1-2 minutes per side, leaving the center rare to medium-rare.
Tip: High heat creates a flavorful crust while keeping the inside tender; don't overcook or the tuna becomes dry.
- 6
Pour the prepared glaze over the seared tuna steaks in the skillet, tilting to coat evenly. Cook for 30 seconds on each side to caramelize slightly.
Tip: This quick coating adds depth of flavor without overwhelming the delicate fish.
- 7
Remove the roasted broccoli from the oven and transfer to a serving platter. Arrange the glazed tuna steaks alongside the broccoli.
Tip: Use a fish spatula to carefully transfer the tuna without breaking it.
- 8
Drizzle any remaining glaze from the skillet over the plated dish, sprinkle with sesame seeds and sliced green onions, and serve immediately while hot.
Tip: Serve with steamed rice or quinoa to soak up the delicious glaze.
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