Recipe adapted from Fish Forever: The Definitive Guide to Understanding, Selecting, and Preparing Healthy, Delicious, and Environmentally Sustainable Seafood, by Paul Johnson


  • 1 lb tuna steak (yellowfin, boneless and skinless)
  • 1 teaspoon lemon zest
  • 1 teaspoon coriander (whole seeds)
  • 1/2 teaspoon pepper (whole peppercorns)
  • 1/2 teaspoon salt
  • 1/4 teaspoon fennel (whole seeds
  • 3 T olive oil


Roughly crack the peppercorns, coriander seeds, and fennel seeds in a mortar and pestle or spice grinder. Rinse the tuna steak, then lightly salt both sides and sprinkle both sides with lemon zest. Dip both sides in spice mixture, pressing firmly. Heat the oil over medium high heat until shimmering. Saute the tuna for 2 minutes per side, until the crust is golden brown.

The insides of the tuna will be very rare. If you prefer well-cooked tuna, lower the heat after searing, cover pan, and cook to desired doneness. Serve with mango salsa.

Serves 4

This is a high protein dish with ample Omega 3s.