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misotunafinalSeared tuna is my favorite fish, I love it, cold warm or straight out of the pan. Let me say right off, that when i say seared i mean seared, very pink middle and nice sear on both sides, nothing disappoints me more than overcooked tuna. Since I have had to give up most carbs this sadly included most of my trips to the Sushi bar. This recipe has made my upside down frown right side up once again. I accompanied this with some roasted cauliflower using the same Miso marinade I have used for the tuna. I honestly came up with this on the fly and love how it turned out and each component still stood on their own with each unique flavor. Placed on a bed of spinach which is optional,  but so nice for a light evening meal and the marinade from the searing of the tuna acted as a beautiful dressing.

misotuna1You will need: I did this for two but can be increased the cauliflower will serve 4 easily

  • 2 nice size Ahi tuna fillets about 6-8oz each
  • 1 head cauliflower, broken into florets


  • 1 heaping Tbs red miso paste (usually in the produce section)
  • 1 Tbs honey
  • 2 Tbs rice vinegar
  • 2 Tbs Olive Oil
  • 1 clove of garlic minced
  • 1 teaspoon fish sauce *you can sub for coconut aminos or soy sauce
  • 2 TBS warm tap water
  • 1 Tbs olive oil or coconut oil
  • 1 tsp horseradish
  • 1 tsp lemon juice
  • 2 Cups Spinach  “Optional


The marinade is the first thing I started with so that I could get the tuna steaks marinating, wrapped and set in the fridge until I was ready to sear. It is important to use a fresh, pink tuna steak. If the tuna looks grey or iridescently weird in color give that steak a miss and go for a nice piece of sea bass or cod! this recipe will work for any fish. This is a perfect tuna steak.


In a mixing bowl add the marinade ingredients from above.

misotuna2misotuna3When your glaze is mixed take about a 1/4 of cup and put onto a plate and place the tuna steaks onto the plate, turning on each side so each is coated. Wrap and place in the fridge.

misotuna4Once your tuna is set and marinading it’s time to take the cauliflower and break it into florets. It really doesn’t matter the size whatever you like is fine. I tend to break them in their natural places and cut in half if they are super huge.

misotuna5Take the remaining marinate and pour over the florets.  Toss them around glazing each of the florets.

misotuna6misotuna7Add florets into a roasting pan or cookie sheet. Place in preheated oven an 425 degrees F and roast for about 35minutes. At the last ten minutes I like to put it on a low broil. Give them a nice caramelized look. 


During the last 10minutes it is time to sear the tuna. Take your pan and place the tuna in a hot pan along with the juices. Cook to desired doneness, 1 1/2 minutes per side for rare 2 minutes for med. rare.  The outside will have a nice thin golden crust the inside will be perfectly pink.


misotuna10Cauliflower is perfectly done, tuna is ready to plate and I am so ready to eat.

Take your tuna place on cutting board and slice it slowly against the grain. This will give you a nice clean cut. Check out this video for an example.

Place spinach on each plate, lay sliced tuna on bed of spinach and drizzle with some remaining juices from the pan. With the cauliflower this is the perfect dinner.