Seared Tuna with a Soy and Wasabi Glaze

This is a little dream boat of a dish.

It’s quick and utterly simple while still being dinner-party-impressive and completely delicious.

The tuna & glaze are rich and hearty without being too heavy and if you serve it (as I did) with pea & mint pureé the flavours just sing together!

(If you’re not imagining a tuna fish and a pea in matching top hats & canes singing, then you should be. Do it now.)

Now stop being so ridiculous & look at this…

The whole dish takes about 10 minutes and you could easily get started a little ahead of time if you’re cooking for friends.

To serve two you’ll need:

2 fresh tuna steaks

olive oil

salt & pepper

About 4 handfuls of frozen peas

Handful of fresh mint

Lump of butter (about 50g)

Splash of double cream (about 2tbsp)

1tbsp wasabi paste

Juice of half a lemon

75g cold butter

2 tbsp soy sauce (or tamari if you’re gluten free)

The first step is to make your pea pureé (or “Oh yum, mushee peas!” as my dad said).

Boil about 4 handfuls of frozen peas in salted water until they start floating on the surface. While you’re waiting, chop up a handful of fresh mint.

When the peas are done, drain them and either mash them by hand or use one of these handy whizzers.

Pop in a chunk of butter & a splash of double cream.

Mix it all together & pop to one side, somewhere warm.

Now you’ll want to make your sauce. In a little saucepan over a medium heat combine your butter, lemon, soy & wasabi. Make sure the butter’s cold when it goes in or the glaze wont work properly. Keep mixing it until you have a nice, glossy, rich sauce & put to one side (somewhere warm again).

Get a heavy based frying pan really nice & hot, so it’s just starting to smoke.

While it’s heating up, drizzle your tuna in olive oil and rub it all over.

Sprinkle with salt n pepper on both sides.

When the pan’s ready, place your steaks in there gently. Leave to fry on each side for about 1-2mins, depending how rare you like your fish.

Pop a scoop of peas in the middle of your plate and gently place the tuna on top.

Give your sauce one last stir, and pour over the top.

Sprinkle with a little extra mint, if you’re feelin’ fancy.

And dig in.

You’ve earned it!

It’s surprisingly filling, despite not being piled high with potatoes (all that protein will keep you going for ages) and if you pay attention to your hunger scale, absolutely counts as part of your 80% on The Anti-Diet!

See? I told you it was a cracking little dish.

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  • This looks absolutely delicious Rose, I love all glazed fish, especially Salmon but have yet to try tuna. This looks like it will be perfect for trying to get my boyfriend to try tuna steak too.
    Great post!

  • TFB
  • Mmmm Rosie this looks delicious. I’m not a massive fan of tuna so I think I’ll try it with chicken or salmon. Thanks for the idea!


    Water Painted Dreams xxx

  • Nichola Allan

    Love it! I’m trying so hard to learn to cook! I’ve actually started a second blog dedicated to my efforts if you ever fancy having a peek πŸ™‚

  • Anna Hart

    Reading this whilst trying to be happy about my bran flakes for breakfast isn’t very wise. Looks SO good! xx

    South Molton St Style

  • I’ve GOT to make this, it sounds & looks amazing & I’m a huge wasabi addict!!!

    Happy Thursday Rosie xoxo

  • Frankie Lee

    beaut! x

  • Mmm, that glaze looks great – think I’ll give it a go with rare beef and beetroots πŸ™‚
    Rosie x

  • Nataly

    Lovely, thank you Rose! I cooked Thai Salmon (chilli, ginger, lime & oil) last night with Coconut jasmine rice & mixed in spring onions, mint & lime in at the end. Scrummy! xx

  • The Provoker

    This seriously looks amaze balls delicious! Plus it’s healthy so I’m seriously ALL FOR IT! By the way, I just posted a new outfit post of my eating a
    pair of STELLA MCCARTNEY FW13-4 runway heels. If you’re up for fun,
    fashion, and food, then I provokingly urge you to check that shizzz out!

    xx The Provoker

  • grace

    This looks so delicious, I absolutely love a good fresh tuna steak – if only I could afford to eat it more often, being a broke student is torture!


  • Yum, I’d try some with a bit of ginger as well, I instead of the wasabi? Tuna is one of my favourite foods ever!! Thanks for the idea x


  • Courtney

    Ooh goodie I think I’m first. Definitely making thing for my man! Thanks Rosie

  • riasideas

    Yey! You’re back in the kitchen, love it xx

  • Talisa Lauren Tossell
  • Amber

    This looks amazing!! I’m gona cook it tonight πŸ™‚ x

  • Ria

    Oh my goodness, that looks divine…Pinning!

  • rachel harris

    this looks, amazing – I always struggle with how best to cook Tuna steaks and I’m definitely going to give this recipe a try! xxx

  • joie7994

    I’ve always detested tuna but this actually looks delicious! Maybe I’ll try it when I can get fresh fish #MidwesternerProblems Also, love the blog!

  • Neha

    Yum! I went to Sumosan for dinner yesterday night but I should have stayed in and made this instead!

  • Anna Borrell

    It looks delicious, Rose! Great post (as always)
    Love from Spain,

  • MY GOODNESS, I’M DROOLING. I’m going to try and make this for dinner sometime this week. Will report back with the results! Thanks for another great recipe, Rose!

    Step into Estherina’s World

  • giulsp

    Another beautiful Londoner dish! I’ll have to try with salmon as it’s what I’ve got on hand…
    DeLISHus, Rosie! And by delishus, I mean in About A Boy when they’re discussing the “Dead Duck Day” at Christmas dinner and Toni Colette’s batty ex mother in law says, “We’re having duck for dinner?! DeLISHus!!” This never gets old (for my sister and me).

  • Noelle DeMarco

    Ho. ly. crap.That is all.

  • Sarah Libros

    Ah perfect, I have specifically been looking for a recipe for a dinner party that wasn’t too difficult. And I absolutely love seared tuna! Will definitely make this in the near future, very excited to try it πŸ™‚

  • can’t wait to make this! thanks for the amazing recipe (and the fantastic image of a tuna and pea singing together!) katie x

  • silkandchai

    Hmmmmmmm….this recipe looks delish and definitely adding it to my to-do book!

    Stay lovely,

    Mel from Silk And Chai

    Follow me on Bloglovin’

  • Oh Rosie, you and your dreamy recipes, looks so good I can almost taste it! πŸ™‚ x

  • I am making this (but I will use salmon instead)! Sounds delicious!

  • Natalie Jones

    This looks awesome! I love Tuna but I’m preggers at the moment so don’t have as much at the minute as I’d like to!!

  • This looks amazinggggggg.

  • Yum, yum, yum! Will bookmark for a day I need to easily impress some folks! (Or if my stomach’s feeling a little needy!) πŸ™‚

  • CM1990

    Looks delicious! I’ve recently tried my hand at making a pineapple-rum-glazed seared tuna. Certainly brings back summer! (Even if it has left us here in Boston..) Hope you enjoyed your time in the states! East Coast does it wayyyyy better than the West.. πŸ˜‰ Ever been to Beantown?

  • Mmm that looks delicious, I love good easy fish dishes.

  • This looks — delicous. Must try making those mashed peas.


  • This looks just amazing, Rosie! And I am beyond excited to try making the pea purΓ©e (aka, mushee peas!). Thanks for sharing!

    Meghan xo

  • Kristi Kowalski

    I can’t wait to try this!

  • saradujour

    Oh man, that looks fantastic. As I fellow blogger, I both recognize and appreciate the effort it takes to drizzle sauce with one hand and photograph with the other without turning your dish into a big ol’ mess.

    Well done, Rose! πŸ˜‰


  • Paige

    I made this last night for dinner and my boyfriend and I both LOVED it. a) it’s super easy b) its quick! (and we were starving) c) it’s beautiful (presentation-wise!) and most importantly d) it is so, so, so delicious. Gosh. New favorite go-to dinner. Thank you so much, Rose!

  • szarrinkelk

    I need a Herb cutting board like that. It looks awesome!

  • Becca

    Oooh I do love a tuna steak! This looks wonderful! x

  • laura

    I am making this tonight!! It;s hot in Australia now and this is the perfect fresh summer dish I need xxx

  • BmoreKate

    Rosie, I’ve had this bookmarked since you posted it and just finished making it for my husband for our Valentine’s Day dinner. It was delish and he LOVED it! Thank you for the amazing recipe and for the lovely blog that I so enjoy reading!

  • Em

    Hi Rosie,

    I was wondering where you buy your fresh fish; a good fish market is always so hard to come by! Thanks xx Em

  • Amanda

    Absolutely delicious! Made it tonight. Thanks Rosie. I LOVE your recipes and your step by step pictures. πŸ™‚