RECIPE: Seared Tuna Steaks

August 6, 2015, 12:41 PM HST
* Updated September 8, 11:55 AM
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Seared tuna steaks with lemon, caper, tomato sauce, and pureed cauliflower with chives.

This lovely meal comes together quickly and blends some of the best flavors of the summer! The pureed cauliflower is a winning and delicious alternative to mashed potatoes and the perfect side to the seared tuna, with lemons, capers and sun-kissed tomatoes!

Seared Tuna Steaks


3 tablespoons freshly ground black pepper


1/2 sea salt


1/4 teaspoon red pepper flakes (optional)

2 (8 ounce)  Ahi tuna steaks

2 tablespoons olive oil


2 cups of arugula, washed and chopped


On a plate, spread the black pepper, red pepper flakes, and sea salt. Press one side of the tuna steak onto the black pepper. Repeat with the other steak.

Place a cast iron skillet over high heat. Add oil, and when smoking, place the tuna into the pan, pepper side down. Cook for approximately 1-2 minutes on each side. Take off heat.

Divide chopped arugula between two plates.  Put one of the seared tuna steaks on top of each mound of arugula.  Drizzle with lemon, caper, tomato sauce and a side of pureed cauliflower with chives.

Lemon, Caper, Tomato sauce


2 tsp. capers, drained

2 T butter

1 T. olive oil

1 garlic clove, minced

2 Tbs. fresh lemon juice

1 tsp Dijon mustard

1/2 cup of sliced grape or cherry tomatoes


In a small fry pan over medium heat, melt the butter with the olive oil.

Add the garlic to the pan and cook, stirring often, until fragrant but not brown, about one minute. Add the lemon juice and Dijon mustard, increase the heat to medium-high, and boil until the sauce thickens slightly, about two minutes. Stir in the tomatoes and capers and cook for another two minutes. Pour over fish.

Pureed Cauliflower with chives (faux mashed potatoes)


1 medium head cauliflower

1/4 cup grated Parmesan

2 cloves minced garlic

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 Tablespoon chopped chives or finely chopped green onions

3 tablespoons butter


  1. Place a deep large pot of water to boil over high heat.
  1. Clean and cut cauliflower into small pieces.
  1. Cook in boiling water for about 6 minutes, or until well done. Drain well in a colander, immediately putting cauliflower while still warm in the food processor.
  1. In the food processor, puree the hot cauliflower with the Parmesan, garlic, salt and pepper until smooth.
  1. Add chives or green onions and mix. Adjust seasonings to taste.

* For a non-dairy version, omit butter and parmesan and add 2 tablespoons of Veganaise.

This post has been a contribution by Kristin Frost Albrecht on behalf of The Food Basket, Hawai’i Island’s Food Bank.

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