Seared Tuna Steaks with Garlic Soy Glaze Recipe

Health Focus: High in lean protein and omega-3 fatty acids, perfect for heart health and muscle repair.

Why it’s healthy: Tuna steaks are an excellent source of lean protein and omega-3 fatty acids, which promote heart health, brain function, and reduce inflammation. The addition of ginger and garlic adds anti-inflammatory properties, making this dish a powerhouse for January wellness goals.

Ingredients:

• 2 fresh tuna steaks (about 150g each)
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 garlic clove, minced
• 1 tsp grated ginger
• Juice of 1 lime
• 1 tsp sesame seeds (optional)
• Salt and black pepper to taste
• Fresh coriander or spring onions for garnish

Instructions:

1. Prepare the marinade:
   In a small bowl, mix soy sauce, honey, garlic, ginger, lime juice, and a pinch of black pepper. Set aside.

2. Season the tuna steaks:
   Lightly brush both sides of the steaks with olive oil and season with a small pinch of salt and pepper.

3. Sear the tuna steaks:
   Heat a non-stick pan or skillet over medium-high heat. Once hot, place the tuna steaks in the pan and sear for 1-2 minutes per side for a rare centre, or 3-4 minutes per side for medium doneness. Remove from the pan and set aside to rest.

4. Make the glaze:
   In the same pan, pour in the marinade mixture and cook over medium heat for 1-2 minutes, allowing it to reduce slightly and thicken.

5. Serve:
   Place the tuna steaks on a plate and drizzle the garlic soy glaze over the top. Garnish with sesame seeds, coriander, or spring onions for extra flavour.

6. Suggested sides:
   Serve with steamed broccoli, rice, or a fresh green salad for a complete, nutrient-packed meal.