Seared Ahi Tuna Recipe with Roasted Potatoes & Veggie Medley

This seared ahi tuna recipe pairs lean protein with crispy roasted potatoes and a Mediterranean veggie medley, ready in under 45 minutes for six servings. Perfect for active adults looking to fuel muscle recovery with a balanced, heart-healthy meal.

At a Glance

• Yield: 6 servings

• Total Time: ~40–45 minutes

• Calories: ~301 kcal per serving

• Protein: 30 g per serving

• Carbs: 21g per serving

• Fat: 11g per serving

Ingredients

• 24 oz (680g) Ahi tuna steaks

• 3 tbsp (41g)olive oil, divided

• 1 tbsp (18g) coconut aminos (or tamari)

• 1 tsp (5g) toasted sesame oil

• 1 tsp (2g) smoked paprika, divided

• ½ tsp (1g) ground cumin

• ½ tsp (1g) black pepper, divided

• ¾ tsp (2g) kosher salt, divided

• 1 lime (zest & juice)

• 1 lb (454g) petite potatoes, halved or quartered

• ½ tsp (1g) thyme

• 2 (122g) carrots, sliced

• 1 (196g) zucchini, sliced

• 1 (186g) yellow bell pepper, sliced

• ½ tsp (2g)  oregano

• Optional garnish: chopped parsley or chives

Instructions

Roast Potatoes & Veggies

1. Preheat oven to 425°F (220°C).

2. Toss potatoes with oil, paprika, thyme, salt, and pepper. 

3. Spread on a sheet pan. Roast 25–30 min, flipping halfway.

4. Toss carrots, zucchini, and bell pepper with oil, oregano, paprika, salt, and pepper. 

5. Spread on another sheet pan. 

6. Roast 20–22 min, stirring once.
   
   

Prep Tuna Marinade

7. While veggies roast.

8. Whisk together garlic-infused oil, tamari, sesame oil, paprika, cumin, pepper, salt, lime zest & juice.

9. Rub over tuna steaks and let sit for 10–15 min.
   
   

Sear Tuna Steaks

10. Heat a skillet (cast iron if available) over medium-high. 

11. Add a little oil if pan isn’t nonstick.

12. Sear tuna steaks 1½–2 min per side for rare, or 3 min per side for medium. Best when slightly pink in the middle.

Plate & Serve

13. Slice tuna into thick strips for presentation.

14. Plate with roasted potatoes and Mediterranean veggie medley.

15. Optional garnish: parsley, chives, or drizzle of sesame oil.

Nutrition Facts (per serving)

Pro Tips & Variations

• For best results, use sushi-grade ahi tuna so it stays tender when seared rare.

• Swap zucchini for eggplant or add cherry tomatoes for a sweeter Mediterranean flavor.

• If you prefer, drizzle tahini or tzatziki instead of sesame oil for a creamy finish.

• For meal prep: roast extra veggies and potatoes — they reheat well for 2–3 days.

• Pair with a simple side salad dressed in olive oil and lemon for added freshness.

For more healthy cooking inspiration, explore our guide on choosing the right cooking oil and the Mediterranean diet benefits

FAQs

1. Is ahi tuna safe to eat rare?
   Yes. If you buy sushi-grade ahi tuna from a reputable source, it’s safe to eat rare or medium-rare. Cooking longer can dry it out.
   
   

2. What’s the best oil for searing tuna?
   Use oils with a high smoke point like avocado oil or refined olive oil. They help achieve a crisp sear without burning.
   
   

3. Can I meal prep this recipe?
   The roasted potatoes and veggies are meal-prep friendly (2–3 days in the fridge). Tuna tastes best fresh, but you can cook it ahead and serve chilled over salads.

Work With Me

Want more recipes tailored to your fitness and nutrition goals? Book a nutrition counseling session with N2 Nutrition (Buffalo, NY or online). Together, we’ll create a plan that fuels your performance and fits your lifestyle.