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Maple and Mustard Seared Tuna Steaks

Photo: Jennifer Causey; Styling: Claire Spollen

Yield

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

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

Ingredients

  • 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

Nutrition 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

How to Make It

  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.

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  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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.