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High‑Protein Tuna Recipe (Well‑Done but Juicy)

This high‑protein tuna recipe is perfect for anyone who wants tuna cooked fully through with no pink but still juicy, tender, and flavourful. It’s a fast, healthy 20‑minute dinner that works with fresh or frozen tuna and fits perfectly into a high‑protein lifestyle.
Print Recipe
Total Time 20 minutes
Servings 2
Calories 290 kcal

Ingredients
  

Tuna Marinade

  • 2 tuna steaks 5–6 oz each
  • 2 tbsp soy sauce
  • 1 tbsp lemon juice
  • 1 tbsp honey
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp smoked paprika
  • 1/4 tsp salt
  • 1/4 tsp black pepper

For Cooking

  • 1 tbsp olive oil

Optional Glaze

  • 1 tbsp soy sauce
  • 1 tsp honey
  • 1 tsp lemon juice

Instructions
 

  • Pat the tuna steaks dry with paper towels.
  • In a small bowl, whisk together soy sauce, lemon juice, honey, olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper.
  • Add the tuna steaks to the marinade and coat well. Let sit for 10–15 minutes.
  • Heat 1 tablespoon of olive oil in a skillet over medium‑high heat until very hot.
  • Place the tuna steaks in the pan and sear for 2½–3 minutes per side for well‑done but still juicy tuna.
  • While the tuna cooks, whisk together the optional glaze ingredients (soy sauce, honey, lemon).
  • Brush the glaze over the tuna during the last 30 seconds of cooking.
  • Remove from the pan and let rest for 2 minutes before slicing.
  • Slice against the grain and serve immediately.

Notes

For fully cooked tuna that stays juicy, avoid overcooking — 2½–3 minutes per side is ideal for 1‑inch‑thick steaks. Letting the tuna rest helps keep the juices inside. Slice against the grain for the best texture. Works with fresh or frozen tuna (thaw before cooking). This well done tuna steak recipe works best with steaks at least 1 inch thick.
Macros per serving: 42g protein | 9g fat | 8g carbs | 280 calories
 

Nutrition

Calories: 290kcalCarbohydrates: 9gProtein: 42gFat: 8gSaturated Fat: 1.5gCholesterol: 65mgSodium: 950mgSugar: 7g
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