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Seared Tuna With Wasabi-Avocado Cream Sauce

By Christopher Walker

There’s a reason why canned tuna is a staple in the diets of bodybuilders and athletes. It’s almost pure protein provides nutrients like selenium and vitamin B12. However, to get the benefits of tuna, you don’t need to eat bland flakes out of a can.

If you’re a sushi lover, you’ll appreciate this seared tuna recipe. The key to cooking tuna is to lightly cook it so it keeps its tender core. Cooking it less than a minute on each side is enough before complimenting it with a delicious wasabi avocado sauce.

If you love the nasal burn of wasabi, don’t be afraid to liberally cover each piece of tuna with sauce. However, are you sure you’ve ever tried real wasabi? Unless you’ve traveled to Japan, there’s a good chance you’ve never actually had wasabi.

DELISH: Wasabi Mashed Potatoes

Wasabi grows along riverbanks in Japan, but most of the wasabi found outside of Japan comes from a closely related root, horseradish. Wasabi and horseradish is thought to have antimicrobial properties that can reduce your chances of tooth decay and may kill cancer cells1.

Avocado is a powerhouse of monounsaturated fatty acids that help reduce inflammation in your body. Avocado also contains a significant amount of vitamin K, folate, vitamin C, potassium, vitamin E, and vitamin B6.

MORE: Ahi Tuna Thermo Bowl

What’s the first food you think about when you hear potassium? Most of us associate potassium with bananas, but gram for gram, avocados contain about 25 percent of this vital nutrient.

We modified the ingredients in this recipe so that it fits with the requirements of the Thermo Diet. The Thermo Diet relies on a science-based approach to make sure your thyroid and other glands are optimally functioning. If you aren’t already on the Thermo Diet, try it today to balance your hormone levels.

Seared Tuna With Wasabi-Avocado Cream Sauce

A tuna steak recipe with the kick of wasabi for true seafood lovers. Dial up the amount of wasabi powder in the sauce if you really want to feel the burn.

  • 16 oz sushi-grade ahi tuna steaks
  • salt and pepper
  • 1 tbsp coconut oil
  1. First wash and dry the tuna steaks. Season with salt and pepper. Set aside on a plate.

  2. In a large skillet, heat 1 tbsp. coconut oil on high heat. When pan is hot, add tuna steaks and cook for just under one minute (45-50 seconds). Flip and repeat.

  3. With a set of tongs, pick up the tuna steak and sear the sides for 20 seconds (or less) and repeat on all sides. This will leave the tuna steaks rare on the inside.

  4. Once tuna is cooked to your liking, place on a cutting board and slice on an angle going against the grain.

  5. Pour wasabi avocado cream sauce over the top or place on the side as a dipping sauce.

Nutrition Facts & Notes

  • Total Calories: 385kcal
  • Protein: 52g
  • Fat: 17g
  • Saturated Fat: 8g
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Servings: 2

If you would like a complete guide to Thermo Approved recipes Make sure to check out The Thermo Chef Cookbook!

the thermo diet cook book

Citations and Sources

Lee S, Lim W, Thorn K. Improved blue, green, and red fluorescent protein tagging vectors for S. cerevisiae. PLoS One. 2013;8(7):e67902. [PubMed]