March Recipe Series: Pan-Seared Tuna Steaks

Published on: March 7, 2024

Welcome to our monthly recipe series, where we dive into the vibrant world of flavours and healthy eating! This month, we’re spotlighting a succulent seafood delight that’s sure to tantalize your taste buds: pan-seared tuna steaks using palm oil. Tuna, a versatile and richly flavoured fish, pairs wonderfully with the unique taste of palm oil, known for its rich, buttery flavour and high content of beneficial antioxidants and heart-healthy fats. This recipe is a celebration of simplicity, focusing on enhancing the natural flavours of the tuna, while the palm oil adds a subtle, nutty backdrop that transforms the dish into a gourmet experience.


  • 4 fresh tuna steaks (about 6 ounces each)
  • 2 tablespoons palm oil
  • Salt and freshly ground black pepper, to taste
  • 2 garlic cloves, minced
  • Juice of 1 lemon
  • 1 tablespoon fresh parsley, chopped
  • Lemon wedges, for serving


1. Preparation of Tuna Steaks:

Begin by patting the tuna steaks dry with paper towels. This is crucial for ensuring a beautiful sear. Season both sides generously with salt and pepper.

2. Heating the Pan:

Heat the palm oil in a large skillet over medium-high heat. Wait until the oil is shimmering but not smoking, indicating it’s hot enough to start cooking.

3. Cooking the Tuna:

Carefully place the tuna steaks in the hot skillet. Sear them for about 1-2 minutes on each side for a medium-rare finish, or adjust the cooking time to your preference. The goal is to achieve a golden crust while keeping the interior tender and pink.

4. Adding Flavor:

Halfway through cooking, add the minced garlic to the pan, allowing it to infuse the oil and fish with its aromatic flavor. Be careful not to let the garlic burn.

5. Finishing Touches:

Once the tuna is cooked to your liking, squeeze fresh lemon juice over the steaks and sprinkle with chopped parsley, giving the dish a bright, citrusy finish.

6. Serving:

Serve the tuna steaks immediately, accompanied by fresh lemon wedges. They pair beautifully with a side of sautéed greens, quinoa, or a fresh salad.

Pan-seared tuna steaks with palm oil are a testament to the beauty of combining simple ingredients with proper technique to create a dish that’s both nourishing and indulgent. This recipe not only offers a delectable taste experience but also a journey into the world of healthy fats and sustainable seafood choices. Perfect for a special occasion or a sophisticated weeknight dinner, it’s a culinary delight that celebrates the flavors of the sea with a tropical twist. Embrace the art of cooking with this elegant, flavorful recipe and make your March meals memorable!

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By choosing our sustainable palm oil, you’re not just purchasing a product; you’re investing in a brighter, greener future. Let’s stand together for a world where ethical practices and sustainability aren’t optional—they’re the standard. Choose “Palm Done Right” today, and be part of the movement that champions the health of our planet and its people. Your choice matters—make it count with organic, sustainable palm oil.

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Palm can be grown for good, bringing benefits to:

  • Our planet, due to palm oil’s land efficiency.
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  • Our market, due to palm oil’s versatility and functionality as an ingredient, lifting product quality and performance.

Together, we can influence change for:

  • Manufacturers that are still using conflict palm oil for their products.
  • Retailers that are still listing products that contain conflict palm oil.
  • Brokers and distributors that are still supplying their customers with products that contain conflict palm oil.
  • Shoppers that have the power to vote with their dollar.

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