Seared Tuna Steak & Sweet Potato Wedges
Few meals strike the perfect balance between gourmet flavor and clean nutrition like a well-seared tuna steak with roasted sweet potato wedges. Whether you’re prepping for muscle recovery, managing your macros, or simply craving something satisfying and wholesome, this dish checks every box.
Tuna steaks provide lean protein and heart-healthy omega-3 fats, while sweet potatoes deliver slow-digesting carbs, fiber, and essential micronutrients. Plus, it’s quick—on the table in under 30 minutes—and incredibly easy to prep.
Let’s dive into the step-by-step process so you can serve this high-performance meal like a pro.
Ingredients
For the Tuna Steaks:
- 2 fresh tuna steaks (6 oz each, about 1-inch thick)
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- ½ teaspoon cracked black pepper
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Juice of ½ lemon
For the Sweet Potato Wedges:
- 2 medium sweet potatoes (scrubbed clean, skin-on)
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- 1 teaspoon dried rosemary (optional for herb flavor)
Instructions
Step 1: Prep the Sweet Potatoes
Start by preheating your oven to 425°F. While it heats up, cut the sweet potatoes in half lengthwise, then slice each half into 4–6 wedges depending on size. The goal is even thickness for uniform roasting.
Toss the wedges in olive oil, salt, pepper, paprika, and garlic powder. For added flavor, sprinkle in rosemary. Lay the wedges on a baking sheet lined with parchment paper, cut side down. Give them space—crowding leads to steaming, not crisping.
Slide the tray into the oven and roast for 25 minutes. Flip the wedges halfway through for even browning.
Step 2: Season the Tuna Steaks
While the sweet potatoes roast, pat your tuna steaks dry using paper towels. Moisture on the surface prevents a good sear. Drizzle both sides with olive oil, then rub in the sea salt, pepper, garlic powder, and smoked paprika.
Finish by squeezing half a lemon over both steaks. Let them rest at room temperature for 5–10 minutes to relax the muscle fibers. This improves texture and prevents curling during cooking.
Step 3: Sear the Tuna
Place a heavy-bottomed skillet (cast iron works best) over medium-high heat. Once it’s hot—almost smoking—carefully lay the tuna steaks in the pan.
Sear for 1½ to 2 minutes per side if you prefer a rare center, or 3–4 minutes for medium doneness. Don’t move the steaks while searing; that golden crust only forms with good contact.
Once seared, remove the steaks from the pan and let them rest for a minute while you plate the potatoes.
Step 4: Serve It Up
Divide the sweet potato wedges between two plates. Slice the tuna steaks diagonally for a restaurant-style presentation. Garnish with fresh parsley, lemon slices, or a light drizzle of olive oil if desired.
This combo is satisfying, macro-balanced, and packed with nutrients to fuel your training or clean-eating goals.
Nutrition Facts (Per Serving)
Serving Size: 1 tuna steak + half batch of sweet potato wedges
Yields: 2 servings
| Nutrient | Amount |
| Calories | 445 kcal |
| Protein | 38 g |
| Carbohydrates | 28 g |
| Fat | 21 g |
| Saturated Fat | 3 g |
| Fiber | 5 g |
| Sugar | 7 g |
| Sodium | 510 mg |
| Omega-3s | High |
| Gluten-Free | Yes |
Why This Recipe Works for Fitness
This dish provides a complete post-workout plate:
- Tuna: Lean, complete protein and anti-inflammatory omega-3s for muscle recovery
- Sweet Potatoes: Complex carbs for glycogen replenishment, fiber for digestion
- Olive Oil & Herbs: Healthy fats and anti-inflammatory compounds
It’s clean, satisfying, and easy to prep in bulk for a week’s worth of fuel.
Pro Tips
- Use sushi-grade tuna if you prefer rare or medium-rare.
- Marinate the tuna with lemon and garlic for an extra 30 minutes if you want a stronger flavor profile.
- Swap rosemary for thyme or Italian herbs for variation.
- Add a side of steamed broccoli or asparagus for extra micronutrients.
