Seared Tuna Steak with Sweet Potato Wedges
A quick high protein dinner with perfectly seared tuna steak and crispy roasted sweet potato wedges, ready in under 30 minutes
Equipment
- Baking sheet
- Parchment paper
- Mixing bowl
- Knife
- cutting board
- Cast iron skillet or heavy pan
- Tongs
Ingredients
For the Tuna Steaks
- 2 tuna steaks 6 oz / 170 g each, about 1-inch thick
- 1 tbsp olive oil 15 ml
- 1 tsp sea salt
- 1/2 tsp cracked black pepper
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- Juice of 1/2 lemon
For the Sweet Potato Wedges
- 2 medium sweet potatoes about 500 g, cut into long wedges, skin on
- 1 tbsp olive oil 15 ml
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp dried rosemary
Instructions
- Preheat oven to 425°F (220°C). Cut sweet potatoes into long wedges with skin on. Toss with olive oil, paprika, garlic powder, salt, pepper and dried rosemary. Spread wedges on a parchment-lined baking sheet, cut side down and spaced apart. Roast for 25 minutes, flipping halfway, until golden and slightly crisp.
- Pat tuna steaks dry with paper towels. Brush with olive oil and season both sides with salt, pepper, garlic powder and smoked paprika. Squeeze lemon juice over the steaks. Let the tuna rest at room temperature for 5–10 minutes before cooking.
- Heat a cast iron skillet over medium-high heat until very hot. Add tuna steaks and press lightly for full contact. Sear for 1½ to 2 minutes per side for a rare center, or up to 3 minutes per side for medium. Avoid overcooking.
- Transfer tuna to a cutting board and rest for 1 minute. Slice into thick pieces. Plate with roasted sweet potato wedges and garnish with lemon and parsley if desired.
Notes
- Use sushi-grade tuna if you prefer a rare center
- Do not overcook tuna or it will become dry
- Cut wedges evenly to ensure proper roasting
- For extra flavor, marinate tuna for 20–30 minutes before cooking