Maple and Mustard Seared Tuna Steaks

Cooking Light
Maple and Mustard Seared Tuna SteaksRecipe

Photo: Jennifer Causey; Styling: Claire Spollen

Sustainable Choice.

Look for yellowfin tuna caught off the U.S. Pacific or Atlantic coast.

Serves 4 (serving size: 1 tuna steak and 1 teaspoon syrup mixture)


+ Add To Shopping List
3 tablespoons maple syrup
1 1/2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
2 teaspoons extra-virgin olive oil
1/8 teaspoon ground red pepper
4 (5-ounce) tuna steaks, about 1 inch thick
Cooking spray
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper


1. Combine syrup, Dijon mustard, juice, oil, and red pepper in a shallow dish, stirring with a whisk. Reserve 4 teaspoons syrup mixture. Add tuna to remaining syrup mixture, turning to coat. Let stand 10 minutes, turning once after 5 minutes.

2. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Remove tuna from marinade; discard marinade. Sprinkle tuna with salt and black pepper. Add tuna to pan; cook 90 seconds on each side or until desired degree of doneness. Remove tuna from pan. Cut across the grain into thick slices. Drizzle with reserved 4 teaspoons syrup mixture.

Created date

March 2015

Nutritional Information

Calories 223
Fat 2.4 g
Satfat 0.3 g
Monofat 1.7 g
Polyfat 0.2 g
Protein 35 g
Carbohydrate 12 g
Fiber 0.0 g
Cholesterol 65 mg
Iron 1 mg
Sodium 442 mg
Calcium 317 mg