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Bowls of miso soup with tofu, seaweed, and sesame seeds

Pan-Seared Tuna Steak with Miso Soup

This simple and healthy meal pairs pan-seared tuna steaks with savory miso soup. The tuna is quickly seared for a crispy outside and tender center, while the miso soup adds warmth and umami flavor. It's a light yet satisfying dinner perfect for seafood lovers.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4
Course: dinner, lunch
Cuisine: Japanese-inspired
Calories: 310
Ingredients Method

Ingredients
  

For the Pan-Seared Tuna Steaks:
  • 4 tuna steaks about 6 oz each
  • 2 tbsp olive oil
  • Salt and black pepper to taste
  • 1 tbsp soy sauce optional
  • 1 tsp sesame seeds optional, for garnish
For the Miso Soup:
  • 4 cups water
  • 3 tbsp white or yellow miso paste
  • 1 tsp dashi granules or skip for vegetarian version
  • ½ cup cubed tofu
  • ¼ cup sliced green onions
  • ½ cup rehydrated wakame seaweed

Method
 

Prepare the Miso Soup:
  1. Heat 4 cups of water in a pot over medium heat.
  2. Stir in dashi granules (if using) and bring to a gentle simmer.
  3. Lower the heat, then whisk in miso paste until fully dissolved.
  4. Add tofu cubes and wakame. Cook for 2–3 minutes.
  5. Add green onions, turn off the heat, and set aside.
Cook the Tuna Steaks:
  1. Pat tuna steaks dry. Season both sides with salt and pepper.
  2. Heat olive oil in a skillet over high heat.
  3. Sear tuna steaks for about 1–2 minutes per side for rare, or 3–4 minutes per side for medium.
  4. Drizzle with soy sauce (if using) and sprinkle with sesame seeds.
Serve:
  1. Plate the tuna steaks hot with a bowl of miso soup on the side. Optionally serve with rice or sautéed greens.