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Tuna Steak Stir Fry with Quinoa

This tuna steak stir fry with quinoa is a clean, colorful dish that brings together fresh tuna, crisp vegetables, and a light soy-lime and sesame sauce.

Tuna steak stir fry with quinoa on a plate.

Ingredient Notes & Substitutions

  • Tuna Steaks: Look for sushi-grade tuna that’s firm to the touch and has a vivid, ruby-red color throughout. The surface should look moist and glossy, not dull, brownish, or grey. If you’re using frozen tuna, make sure it’s fully thawed and patted dry
  • Soy Sauce: Adds depth to both the marinade and stir-fry sauce. Use low-sodium soy sauce if you’re watching salt levels, or tamari for a gluten-free option.
  • Lime Juice: Always use freshly squeezed lime juice for brightness and acidity. Bottled juice lacks the same fresh flavor.
  • Sesame Oil: Use toasted sesame oil for its rich, nutty aroma.
  • Oil: Use a neutral, high smoke point oil like vegetable oil, avocado oil, canola oil, or grapeseed oil. These are ideal for both searing the tuna and stir-frying the vegetables.
  • Garlic & Ginger: Use freshly minced garlic and ginger for the most vibrant flavor.
  • Red Onion: Adds mild sweetness and texture. You can substitute with shallots or yellow onion if preferred.
  • Bell Pepper: Brings color and crunch. Use any color you like—red, yellow, or orange peppers all work well.
  • Snap Peas: Add freshness and a crisp bite. Green beans or snow peas can be used if snap peas aren’t available.
  • Spinach: Wilts down quickly and adds nutrients and color. You can also use baby kale.
  • Quinoa: I used cooked quinoa as the base but you can also use rice, noodles or cauliflower rice.
  • Chili or Chili Flakes: Adjust the spice level to suit your taste. For a milder dish, leave it out.
  • Garnish (Optional): Garnish with cilantro or sliced spring onions for extra color and freshness.

Chef Tips

  1. Keep the tuna cold until cooking – Buy your tuna last when shopping and refrigerate it as soon as you get home. Use a cooler bag with cooling packs if you’re out for a while.
  2. Marinate the tuna for at least 30 minutes – This gives the soy sauce time to marinate the tuna.
  3. Use a hot, heavy-bottomed pan for searing – Cast iron or stainless steel works best. Preheat the pan well before adding the tuna to ensure a golden, even crust.
  4. Stir-fry the vegetables quickly over high heat – Keep them crisp and vibrant by moving them around the wok and cooking in batches if needed.

Tuna Steak Cooking Temperatures

Tuna is usually best served rare to medium-rare. Use a food thermometer to check internal temperature if needed.

  • Rare: 115°F to 120°F (46°C to 49°C)
  • Medium-rare: 120°F to 130°F (49°C to 54°C)
  • Medium: 130°F to 140°F (54°C to 60°C)
  • Well done: 145°F+ (63°C+)

Storage and Leftovers

Store the tuna, quinoa, and vegetables together in an airtight container once cooled. Refrigerate for up to 2 days.

To reheat, microwave covered on medium power until just hot throughout. Avoid overheating, as tuna can dry out. If you prefer, you can remove the tuna and reheat it separately in a skillet over medium-low heat

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Tuna steak stir fry with quinoa on a plate.

Seared Tuna with Quinoa & Stir-Fried Vegetables

Jack Slobodian
This tuna steak stir fry with quinoa is a clean, colorful dish that brings together fresh tuna, crisp vegetables, and a light soy-lime and sesame sauce.
No ratings yet
Prep Time 15 minutes
Cook Time 15 minutes
Marinate Time 30 minutes
Total Time 1 hour
Course Main Course
Cuisine Asian
Servings 2 people
Calories 513 kcal

Equipment

Ingredients
 
 

Tuna Marinade:

  • 2 fillets tuna steaks (about 5 oz / 140 g each)
  • 2 teaspoons light soy sauce

Stir-Fry Sauce:

  • 3 tablespoons light soy sauce
  • 1 lime
  • 1 teaspoon sesame oil

Stir-Fry Base:

  • vegetable oil
  • 2 garlic cloves minced
  • 1 teaspoon fresh ginger minced
  • ½ red onion sliced
  • 1 mixed bell pepper roughly sliced
  • 3 oz snap peas
  • 3 oz spinach
  • 1 chilies sliced (or chili flakes, to taste)
  • 12 oz cooked quinoa

Garnish (optional):

  • Fresh cilantro optional
  • Sliced spring onions optional

Instructions
 

Marinate the Tuna:

  • In a mixing bowl or zip-top bag, combine the tuna steaks with soy sauce.
  • Cover and marinate in the refrigerator for at least 30 minutes.

Prepare the Stir-Fry Sauce:

  • In a small mixing bowl, whisk together the soy sauce, lime juice, and sesame oil. Set aside.

Make the Vegetable Stir-Fry:

  • Heat a large wok over medium-high heat.
  • Add vegetable oil, then stir-fry the garlic and ginger for 30 seconds, until fragrant.
  • Add the red onion, bell pepper, and snap peas. Stir-fry for 3 to 4 minutes. If the wok gets too hot, add a splash of water.
  • Add the spinach, chilies (or chili flakes), and the prepared stir-fry sauce. Stir constantly until the spinach is wilted.
  • Reduce the heat to medium-low. Add the cooked quinoa and mix well. Stir regularly to heat through while you sear the tuna.

Sear the Tuna Steaks:

  • Heat a medium sauté pan over high heat.
  • Once the pan is hot, add a small amount of vegetable oil.
  • Sear the tuna steaks on each side until your desired cooking temperature. For doneness temperatures, see notes.

Assemble and Serve:

  • Divide the quinoa and vegetable stir-fry between plates.
  • Top each portion with a seared tuna steak.
  • Garnish with fresh cilantro and sliced spring onions.

Notes

  • Tuna Cooking Temperature Guide: Use a food thermometer to check internal temperature if needed:
    • Rare: 115°F to 120°F (46°C to 49°C)
    • Medium-rare: 120°F to 130°F (49°C to 54°C)
    • Medium: 130°F to 140°F (54°C to 60°C)
    • Well done: 145°F+ (63°C+)

Nutrition

Calories: 513kcalCarbohydrates: 56gProtein: 44gFat: 12gSaturated Fat: 2gCholesterol: 46mgSodium: 1759mgPotassium: 781mgFiber: 9gSugar: 7gVitamin A: 7056IUVitamin C: 1125mgCalcium: 100mgIron: 4mg
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