Introduction
When you’re in the mood for a dish that feels elevated yet takes minimal time to prepare, this tuna steak recipe is a perfect fit. The combination of lightly seared tuna, a smooth garlic cream sauce, and a refreshing side salad creates a restaurant-level meal that’s approachable even for a busy weeknight. This balanced plate offers protein, texture, and flavor in a simple, satisfying way.
Why You’ll Love This Recipe
This meal checks all the right boxes, delivering taste, simplicity, and nutrition in one. It’s:
- Quick to make with minimal prep and cleanup
- High in lean protein and lower in carbs
- Great for both special dinners and everyday meals
Ingredients You’ll Need
Each ingredient plays a key role in flavor and presentation:
Tuna Steaks (2, approx. 6 oz each): Look for fresh, thick cuts that are firm and deep pink. These are ideal for searing and slicing.
Olive Oil (2 tablespoons): Used to pan-sear the tuna and develop flavor in the sauce.
Salt and Pepper: Essential seasoning for enhancing both the fish and the creamy sauce.
Heavy Cream (1 cup): This is the base of the garlic sauce, bringing richness and body.
Garlic (4 cloves, finely chopped): Delivers bold, aromatic flavor that forms the heart of the sauce.
Dijon Mustard (1 tablespoon): Adds sharpness and balances out the cream with a tangy note.
Fresh Lemon Juice (1 tablespoon): Adds brightness and cuts through the richness of the sauce.
Mixed Greens (2 cups): Choose from arugula, spinach, or baby kale for a tender, peppery salad base.
Cherry Tomatoes (1 cup, halved): Sweet and juicy, these add color and contrast.
Cucumber (½, thinly sliced): Crisp and refreshing, perfect for balancing heavier flavors.
Red Onion (¼, thinly sliced): Offers a sharp edge and bite to the salad.
Fresh Herbs (parsley or chives): Used for garnish, they add freshness and a pop of green.
How to Make Tuna Steaks with Creamy Garlic Sauce & Salad
This recipe is built for convenience. You’ll start by searing the tuna, then use the same skillet to build a flavorful sauce. While the sauce simmers, toss together a simple salad, then bring everything together on the plate for a well-rounded and elegant dish.
Step-by-Step Instructions
1. Season the Tuna
Dry each tuna steak using paper towels to remove excess moisture. Generously season both sides with salt and pepper.
2. Sear the Tuna
Heat the olive oil in a large skillet over medium-high heat. Once hot, place the tuna steaks in the pan and cook for 2 to 3 minutes on each side for a medium-rare finish. If you prefer them more done, cook for an additional minute per side. Remove the tuna from the pan and let it rest.
3. Sauté the Garlic
Lower the heat to medium. In the same pan, add the minced garlic and cook for 30 seconds, stirring constantly until fragrant.
4. Make the Sauce
Add the cream to the pan and stir well. Mix in the mustard and lemon juice, then season lightly with salt and pepper. Let the sauce simmer for about 3 to 5 minutes until it thickens slightly.
5. Build the Salad
In a mixing bowl, combine the salad greens, tomatoes, cucumber, and red onion. Dress it with a simple olive oil and vinegar mixture or your favorite light vinaigrette.
6. Assemble the Plate
Slice the rested tuna across the grain into even strips. Arrange the slices next to the salad on each plate and spoon the garlic cream sauce over the tuna.
7. Garnish and Serve
Sprinkle chopped herbs over the dish just before serving. Enjoy it while everything is fresh and warm.
Helpful Tips
- Searing over high heat gives the tuna a perfect crust without overcooking the inside.
- Resting the fish ensures juiciness when sliced.
- Make sure your garlic doesn’t brown, or it may taste bitter.
- Use fresh ingredients for the salad to keep it crisp and flavorful.
- Store sauce and tuna separately to keep textures intact when reheating.
Details
Flavor: Creamy, savory, with zesty and fresh accents
Texture: Tender tuna, smooth sauce, and crunchy salad
Occasion: Ideal for dinner dates, health-conscious meals, or quick weeknight dishes
Prep Time: 15 minutes
Cook Time: 15 to 20 minutes
Notes
Add red pepper flakes to the sauce if you want a little heat. You can also substitute parsley with dill or basil for a twist. Not a fan of tuna? Swordfish or grilled tofu also work well with this sauce and salad combo.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Fat | 30g |
| Protein | 36g |
| Carbohydrates | 8g |
| Sugar | 4g |
Frequently Asked Questions (FAQ)
How do you keep tuna steaks from drying out?
High heat and quick cooking are key. Always remove the tuna from the heat as soon as it reaches your desired level of doneness.
Is tuna steak better cooked rare or well done?
Most people prefer it rare or medium-rare to keep it moist and flavorful. Cooking it well done may lead to a tougher texture.
What sauce pairs best with seared tuna?
This creamy garlic sauce complements the richness of tuna beautifully. Soy-based or citrus-infused sauces are also great options.
Can tuna steaks be served cold in a salad?
Yes. Chilled, sliced tuna works perfectly in salads and holds up well in the fridge for a day or two.
Storage Instructions
Store tuna and sauce in separate airtight containers in the refrigerator. They will last up to 2 days. Reheat gently if desired. The salad should be made fresh and is best enjoyed right away.
Tuna Steaks with Creamy Garlic Sauce & Salad | An Incredible 5-Star Experience
- Total Time: 35 minutes
- Yield: 2 servings 1x
Description
A simple yet impressive tuna steak dish served with a rich garlic cream sauce and a crisp garden salad.
Ingredients
2 fresh tuna steaks (about 6 oz each)
2 tablespoons olive oil
Salt and pepper, to taste
1 cup heavy cream
4 cloves garlic, minced
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
2 cups mixed salad greens
1 cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
Fresh herbs for garnish
Instructions
Dry tuna steaks and season well with salt and pepper.
Heat olive oil in skillet over medium-high heat. Sear tuna for 2–3 minutes per side.
Set tuna aside to rest.
Lower heat and sauté garlic for 30 seconds.
Add cream, mustard, lemon juice, and seasoning. Simmer until slightly thickened.
In a bowl, toss salad greens, tomatoes, cucumber, and onion with light dressing.
Slice tuna and plate next to salad. Drizzle sauce over tuna.
Finish with fresh herbs and serve.
Notes
Try dill or basil instead of parsley.
Add red pepper flakes for spice.
Substitute tuna with swordfish or tofu.
Refrigerate sauce and tuna separately for up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Pan Sear
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 480mg
- Fat: 30g
- Saturated Fat: 15g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 36g
- Cholesterol: 80mg
Conclusion
This tuna steak recipe offers a beautiful combination of textures and flavors without demanding hours in the kitchen. Whether you’re preparing it for a quiet evening or impressing guests, the creamy garlic sauce and fresh salad turn it into a complete, balanced meal that tastes like fine dining made easy. Give it a try and enjoy the satisfying, healthy flavors.