Pan Seared Tuna w/Polenta

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This recipe comes with 3 components. It is not as difficult to make.  Hubby is not a tuna fan but this recipe converted him.  Since Yellowfin Tuna steaks are expensive, I only make this dish occasionally.  Like Fat Fish, tuna contains the valued Omega 3 oil. And Tuna is tasty and has many varieties like albacore, bluefin, yellowfin and bonito.  Each variety has their own distinct flavor and is usually low in fat. Tuna steak can be prepared in several different ways but the secret to cooking a tuna steak is the same as with any type of steak. Do not overcook. A tuna steak in pan seared when the exterior is cooked but the interior is red.  This recipe includes polenta and avocado mousse. Polenta consists of  ground yellow cornmeal boiled here with water or brother — can be used as a bed for roasted or stewed vegetables or meats, or served on its own with good cheese and a salad. You can substitute milk if you’d like an even creamier result and can adapt the recipe by stirring in grated cheese or herbs to the cooked polenta. When preparing this dish, I suggest you cook the tuna last since searing doesn’t require much cooking time. For this recipe, you will need:

  1. 2 yellowfin tuna steaks
  2.  1 tablespoon of soy sauce
  3. 1 teaspoon of brown sugar
  4. 1 teaspoon of cumin
  5. 1 teaspoon of  ginger power
  6. 1 teaspoon of garlic power

Rinse and pat dry tuna steaks. Stir soy sauce, sugar and spices together. Rub all over steaks. Refrigerate for later use.

For the polenta:

  1. 3 cups water
  2. 1 teaspoon sea salt
  3. 1 cup coarsely ground yellow cornmeal
  4. 1 tablespoon olive oil


In a medium saucepan, bring the water and the sea salt to a boil over high heat. While constantly whisking with one hand, slowly shake in the cornmeal in a thin stream with the other. Lower the heat to medium and cook, stirring frequently, until the polenta thickens, about 15-30 minutes, depending on the coarseness of the grind. (Scrape the bottom and sides while cooking to prevent the polenta from sticking.)  Stir in the olive oil, then pour the polenta into a bowl. Let it rest for 5 minutes or so before serving.

Grease skillet with cooking spray. Remove tuna steaks from the fridge. Saute each steak for 2 minutes on each side over medium high flame.  Set aside.

Avocado Mousse

  1. 1 ripe Haas avocado pitted and skin removed
  2. 1/2 cup of non fat plain yogurt
  3.  1 teaspoon of lemon juice
  4.  salt and pepper for taste

Mash avocado with a fork. Add yogurt and lemon juice. Mix well. Season with a pinch of salt and pepper for taste.

Cut Cut tuna into 1-inch chunks. Slice the polenta into ½ inch thick rounds. Dollop avocado mousse on the side.

Yields 4 – 6 servings


2 thoughts on “Pan Seared Tuna w/Polenta

    karena said:
    May 10, 2013 at 11:37 pm

    Sounded better than it tasted. Too bland. Even addirng sesame oil to the olive oil left it suitable for the senior center. And I ignored the polenta recipe, using one with a little more nuance.

      challahmaidel responded:
      May 12, 2013 at 4:06 am

      Thank you for your feedback. I’m sorry that my tuna recipe didn’t work out for you. Tuna is generally a pain to cook. Perhaps marinating it might help. In the meantime, feel free to check out my other recipes 🙂

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