Quick Summary: Seared tuna steaks with balsamic glaze, served with a white bean and tomato side dish. The tuna cooks in 3 minutes, but the real question is what to serve alongside it. This post covers the best side dishes for tuna steaks plus a complete weeknight recipe with seared tuna and white bean side. Slow carb compliant. Prep: 20 min | Cook: 20 min | Serves: 4 |
Jump to: RECIPE | Good Side Dishes for Tuna Steaks | Why White Bean Side? | How to Sear Tuna | Seasoning Rubs for Tuna | Balsamic Glaze | More Slow Carb Fish Recipes | FAQ
Seared tuna steaks take about 3 minutes to cook, which makes them ideal for weeknight dinners when time is short. This recipe makes them with a quick balsamic reduction and serves them with a white bean side dish with tomatoes and sage.
I’ve been making this for years as a quick weeknight dinner that feels more impressive than the effort required. The tuna cooks in 3 minutes and the balsamic reduction takes 5 minutes. Most of the time goes into the white bean side dish, which is worth every minute.
I developed this recipe when I was a diet and health coach at Coach.me as a quick and easy, high flavor, Slow Carb weeknight dinner.
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What Are the Best Side Dishes for Tuna Steaks?
Tuna steaks are rich and meaty, so they pair best with sides that are either bright and acidic or creamy and mild. Here are my favorite sides for tuna steaks:
- White beans with tomatoes: the classic pairing (used in the recipe below). The mild creaminess of cannellini beans balances the richness of the fish and soaks up any balsamic glaze beautifully.
- Roasted asparagus or green beans: simple, fast, and the slight bitterness complements tuna well. Toss with olive oil, salt and a squeeze of lemon.
- Cauliflower rice or mashed cauliflower: if you’re eating slow carb or low carb, cauliflower makes a neutral base that lets the balsamic glaze shine.
- A simple arugula salad: the peppery bite of arugula with lemon vinaigrette cuts through the richness of seared tuna better than most lettuces.
- Roasted cherry tomatoes: if you grow your own or have good summer tomatoes, halved cherry tomatoes roasted with garlic and olive oil take 20 minutes and are outstanding alongside tuna. This recipe for smashed cherry tomatoes and flat beans would work well.
- Cucumber and herb salad: cool, refreshing, and ready in 5 minutes. Pairs especially well with jerk-seasoned tuna.
The white bean recipe below is my go-to for a complete meal, but any of these sides work with the searing and balsamic method.
White Beans with Tuna: A Classic Combination
White beans and tuna are a classic combination in salads. They also work well however for a warm dinner side dish.
I used Cannellini beans (white kidney beans), but the smaller navy (pea) beans or the Great Northern beans work well also.
I don’t know why white beans are preferred with tuna over red beans, but it is much more traditional. I suspect some of it is visual, but we do eat with our eyes, and white beans with red tomatoes served with the rich brown balsamic glaze is heavenly.
Differences Between the Types of White Beans
All beans are high in fiber. Here is an easy fiber and carb chart per cup of beans for the 4 types of beans described below.
| Type | Fiber per cup | Carbs per cup |
|---|---|---|
| Navy | 19 grams | 47 grams |
| Great Northern | 16 grams | 46 grams |
| Cannellini | 12 grams | 40 grams |
| Baby Lima | 13 grams | 40 grams |
- Navy (pea) beans are small, oval-shaped, and quick-cooking. Because they get creamy when cooked, they’re perfect for purees, stews, and mashing. While all beans are high in fiber, Navy beans have the most at 19 grams per cup!
- Great Northern beans are medium-sized beans known for their mild, nutty flavor and firm flesh. They hold their shape better than Navy beans and tend to take on the flavors of the foods they’re cooked with.
- Cannellini beans are the largest of the group and because of their traditional kidney shape, they are also referred to as white kidney beans. Meatier than Navy or Great Northern beans, they have a nutty, earthy flavor and retain their shape and texture well.
- Baby lima beans are also called “butterbeans”. They are smooth and creamy with a rich, buttery texture.
How to Sear Tuna Steaks
Like most seafood, tuna should be cooked quickly, but unlike other seafood, tuna should be left somewhat translucent or raw in the middle. This is because…
- Tuna dries out quickly. I have included a balsamic glaze with this recipe that serves as a great dipping sauce in case your tuna gets dry.
- Tuna will keep cooking once you take it off the burner. With steak, you will often see that it is important to let it rest. This is mostly to allow the meat juices to seep back into the meat. With tuna, however, you want to serve it quickly to avoid overcooking or drying out.
Secrets to Searing
- Use tuna steaks that are about 1” thick. Less than this and the inner portion of the tuna cooks too fast, more than this and the inner portion will still be cold.
- Use a non-stick skillet.
- Triangular-shaped steaks will cook slower than rectangle-shaped steaks.
- Tuna steaks will continue to cook with residual heat once removed from the skillet, so either serve right away for rare or let sit for medium rare.
- Using a paring knife to peek into the center works better than a thermometer (clumsy) due to the speed with which tuna will cook.
Try this! Another popular way to cook tuna is with a nut crust. This pistachio-crusted tuna with sour cream sauce turned out particularly well.
What Seasonings Work Best on Tuna?
In the recipe below I used a jerk seasoning rub before searing the tuna (along with a little salt and pepper). Check out this recipe for a homemade jerk seasoning rub if you want to make your own. Many different seasoning mixes work well with tuna, however, if you don’t care for spicy foods.
Ground fennel is another one of my favorite rubs. Salt and pepper alone or an Old Bay seasoning rub are also popular seasoning mixes for fish recipes.
By the way, if you are a fan of tuna but are looking for something great that you can make with tinned tuna, try this Mexican Tuna Salad (easy peasy) or this classic Nicoise salad.
How to Make a Balsamic Reduction Sauce
Did you know? A balsamic glaze sounds fancy but it is truly quick and easy to make, and it enhances both the flavor and texture of the fish.
I made the balsamic reduction sauce before searing the tuna so I wouldn’t get overwhelmed and overcook the tuna.
It takes about 5 minutes to make and it can quickly be heated up if it cools down too much while your fish is cooking.
Can You Use Frozen Tuna Steaks?
Yes!! While frozen tuna steaks are not sushi-grade quality, they are delicious and available to the home cook. We’re not making sushi here!
Tuna steaks usually come in about 4-ounce steaks that average around one inch thick. They are a fairly meaty and rich form of seafood.
Recipes that would work with swordfish or even steaks are readily adapted to tuna steaks.
More Slow Carb Fish-Foward Recipes
Here are some other delicious recipes that fit both Pesco Mediterranean and Low Carb/Slow Carb lifestyles:
FAQ
Yes. Frozen tuna steaks work well for searing. Thaw them completely and pat dry before cooking.
Sear about 90 seconds per side for rare (pink center). Use a paring knife to peek inside rather than a thermometer. The tuna will continue cooking after you remove it from heat.
The balsamic glaze doubles as a dipping sauce and helps compensate for drier fish.
Yes. Navy beans, Great Northern beans, or baby limas all work. Cannellini beans hold their shape best.
Yes. Beans are allowed on slow carb, and the rest of the meal is naturally low carb.
The fastest options are roasted asparagus (15 minutes), arugula salad with lemon (5 minutes), or cauliflower rice (10 minutes). The white bean side dish in this recipe takes about 20 minutes but can be made ahead and reheated.
Seared Tuna Steaks with Balsamic Glaze and White Beans.
Equipment
- Dutch oven Or large pot
Ingredients
White Bean Side Dish
- 2 tablespoons olive oil divided
- 1 medium onion finely chopped
- 4 cloves garlic finely sliced or chopped
- 3 tablespoons sage finely minced
- 1 teaspoon smoked paprika or other chile spice
- 14 ½ ounces canned, diced tomatoes I like RoTel
- 15 ½ ounces canned white beans I used cannellini
- ¼ cup shredded parmesan cheese
Balsamic Reduction Sauce
- 2 teaspoons butter
- 1 clove garlic sliced
- ⅓ cup balsamic vinegar aged if possible
- 1 teaspoon chipotle spice or a milder chile spice blend
- ½ teaspoon tomato paste
- 2 tablespoons cold unsalted butter
Seared Tuna
- 3 tablespoons olive oil divided
- 2-3 tablespoons jerk seasoning can use any seasoning blend
- ½ teaspoon salt and pepper to taste
- 1 ½ pounds tuna steaks I used 6 4-oz filets
Instructions
White bean side dish
- In a large pot or dutch oven, heat 2 tablespoons oil over medium-high heat. Add onions and cook 5-7 minutes until translucent or caramelized. Add garlic, sage and paprika and cook 1 minute, stirring to combine.2 tablespoons olive oil, 1 medium onion, 4 cloves garlic, 3 tablespoons sage, 1 teaspoon smoked paprika
- Add tomatoes and beans and cook over medium heat about 5 minutes, stirring occasionally. Set aside and make the glaze (see next steps).14 1/2 ounces canned, diced tomatoes, 15 1/2 ounces canned white beans
Balsamic reduction sauce
- Melt butter in a medium-sized skillet over medium heat until it foams. Stir in garlic; cook until edges just start to turn golden, about 1-2 minutes. Add balsamic vinegar and simmer over medium heat until it bubbles and thickens a bit (about 1-2 minutes).2 teaspoons butter, 1 clove garlic, 1/3 cup balsamic vinegar
- Stir in chile spice, tomato paste and add salt and pepper to taste. Remove pot from burner and add the cold butter. Let it melt into the sauce while you cook the tuna in a separate skillet.1 teaspoon chipotle spice, 1/2 teaspoon tomato paste, 2 tablespoons cold unsalted butter
Seared Tuna Steaks
- Add 1-2 tablespoons oil to a skillet and heat over high to smoking. Meanwhile, lay tuna steaks out on countertop or large plate. Drizzle with oil and sprinkle with salt and pepper and seasoning mix. Rub in with your hands. Turn the steaks over and repeat on the other side3 tablespoons olive oil, 1/2 teaspoon salt and pepper, 1 1/2 pounds tuna steaks, 2-3 tablespoons jerk seasoning
- When skillet is smoking place tuna steaks in skillet and sear on each side for about 1 1/2 minutes per side (middle of steaks will be fairly raw). Remove from heat and drizzle with balsamic reduction. Stir in the butter to the warm beans and serve sprinkled with shredded parmesan.1/4 cup shredded parmesan cheese
Video
Notes
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- Use tuna steaks that are about 1” thick. Less than this and the inner portion of the tuna cooks too fast, more than this and the inner portion will still be cold.
-
- Use a non-stick skillet.
-
- Triangular shaped steaks will cook slower than rectangle shaped steaks.
-
- Tuna steaks will continue to cook with residual heat once removed from skillet, so either serve right away for rare, or let sit for medium rare.
-
- Using a paring knife to peek into the center works better than a thermometer (clumsy) due to the speed with which tuna will cook.
Nutrition
Loved it and very easy to make !
So glad you like it Maggie! One of my go-to dinners. I got some tuna at Walmart recently and it was actually pretty good!
Go light on the vinegarette on the Tuna and pour some over the bean side dish, it’s delish! Thanks so much for the inspiration for a protein packed and satisfying scrumptious dinner!
Thanks so much for the comment Lauren. I haven’t tried it over the beans, but I certainly will now!
Can you use store bought balsamic glaze instead of making it from scratch?
You sure can! It won’t have the chile spice in it, but that’s just fine. You might want to add a little butter and garlic to it to give it a creamier texture, but the balsamic vinegar itself is the star.