Ella Walter
Tuna is a versatile fish that can be cooked in many ways, one of which is frying. Frying tuna in a pan is a quick and easy way to cook the fish, and it can be served with a variety of sauces, vegetables, and sides. When frying tuna, it is important to note that it cooks quickly and can dry out, so it is best to err on the side of undercooking to achieve a juicy, pink interior. In this article, we will explore different ways to fry tuna in a pan, including searing steaks and stir-frying chunks, and provide tips for achieving the best results.
| Characteristics | Values |
|---|---|
| Tuna type | Steak |
| Tuna preparation | Brush with oil, season with salt and pepper, and coat with sesame seeds |
| Pan type | Cast iron skillet, gas grill, griddle, or non-stick frying pan |
| Pan preparation | Heat to medium-high or flaming hot, do not add oil |
| Cooking time | 3-6 minutes on each side, depending on thickness and desired doneness |
| Doneness | Should be seared on the outside with a pink raw middle |
| Leftovers | Store in the fridge |
| Accompaniments | Ginger and sesame noodle salad, lemon caper and parsley butter, tomato olive and rosemary sauce |
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What You'll Learn
Cooking time: 1.5 minutes on the first side, 1 minute on the second
Yes, you can fry tuna in a pan. However, tuna cooks very quickly, so it's important not to overcook it, as this can make the fish dry. To get a juicy steak, it's best to err on the side of undercooking the tuna to achieve a blushing pink interior. The tuna will continue to cook a little once it's off the heat, so it's important to take it off before it's fully cooked if you want it to remain pink in the middle.
To cook tuna in a pan, heat a cast iron skillet to a very high heat. Do not use a non-stick pan, as this will not reach a high enough temperature. Brush the tuna steaks with oil and season with salt and pepper. You can also coat the steaks with sesame seeds. Do not put oil directly into the hot pan, as this will cause smoke. Fry the steaks for around 1.5 minutes on the first side and 1 minute on the second side. If you prefer your tuna less pink in the middle, you can cook the steaks for up to 3–6 minutes in total, depending on their thickness.
Once cooked, remove the tuna steaks from the pan and allow them to cool on a rack to minimise carry-over cooking.
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Seared tuna steaks with lemon, caper, and parsley butter
Yes, you can fry tuna in a pan. In fact, frying tuna steaks in a pan is a great way to prepare a quick, delicious, and impressive meal. This recipe for seared tuna steaks with lemon, caper, and parsley butter is a delightful dish that's both elegant and simple to prepare. The combination of fresh tuna and zesty butter creates a symphony of flavours that will leave your guests raving.
Ingredients
- Fresh tuna steaks
- Olive oil
- Sea salt
- Freshly cracked pepper
- Butter
- Capers
- Parsley
- Lemon juice
Optional
- Red pepper flakes
- Bell peppers
Instructions
- Brush the fresh tuna steaks with a generous amount of olive oil.
- Season them with sea salt and freshly cracked pepper to enhance their natural flavours.
- Heat a large griddle or non-stick frying pan over medium-high heat.
- Once hot, add the seasoned tuna steaks. Sear each side for about 3-5 minutes, depending on the thickness of the steaks. For neat crisscross patterns on the fish, do not move the steak once it's on the grill. Rotate it 45 degrees after 45 seconds, then repeat on the other side, flipping after around 30 seconds.
- To make the lemon, caper, and parsley butter, put the butter, capers, parsley, and lemon juice in a small pot and bring to a bubble. Pour this over the seared tuna steaks to serve.
- If you want the steaks to be pink in the middle, ensure you take them off the heat in time as they will continue to cook a little after being removed from the pan.
- Serve with boiled new potatoes tossed in butter and parsley, cooked asparagus, or a green salad for a complete meal.
Tips
- Choose sushi-grade tuna for the best flavour and texture.
- Tuna cooks quickly, so avoid overcooking to prevent it from drying out like tinned tuna.
- If you have leftover lemon caper butter, store it in the refrigerator and use it as a sauce for other seafood or vegetables.
- Experiment with different herbs such as dill or basil for varied flavour profiles.
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Tuna cooks quickly, so don't overcook
Tuna cooks quickly, so be careful not to overcook it. The cooking time will depend on the thickness of the tuna steak and how well-done you want it. For a tuna steak cooked rare, with a pink centre, fry for no more than 1 and a half minutes on the first side and 1 minute on the other. For a medium-rare steak, cook for around 3 to 5 minutes in total, depending on thickness. If you like your tuna well-done, sear each side for 4 to 6 minutes.
Tuna steaks are best cooked in a cast-iron skillet or a gas grill. A non-stick pan won't reach a high enough temperature. Heat the pan to a medium-high heat, but don't add oil to the pan as this will burn and smoke. Instead, brush the tuna steaks with oil and season before placing them in the pan.
Tuna dries out quickly, so it's best to err on the side of undercooking it. The perfect tuna steak should be nicely seared on the outside and pink or raw in the middle. The fish will continue to cook a little once you've removed it from the heat, so bear this in mind when deciding how long to cook it for.
To get neat crisscross patterns on the fish, don't move the steak once it's in the pan. After 45 seconds, rotate the steak 45 degrees, then repeat on the other side, flipping after around 30 seconds. Allow the tuna to rest on a cooling rack to minimise carry-over cooking.
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Oil and season the steaks, not the grill
When frying tuna steaks, it is important to oil and season the steaks themselves, rather than the grill. This is because tuna cooks very quickly and is prone to drying out, so it is best to avoid overcooking.
Firstly, make sure you buy high-quality, fresh tuna. The tuna should be sushi-grade, with moist (but not slimy) flesh. Before cooking, pat the steaks dry with kitchen paper. Then, brush or rub the steaks with oil. This will help the seasoning stick and promote caramelisation. Olive oil, peanut oil, grapeseed oil, and canola oil are all popular choices for steak.
Next, season the steaks with salt and pepper. Some prefer to only season with salt before grilling and then add pepper after removing the steaks from the grill, as pepper can burn quickly. You can also experiment with other seasonings, such as garlic olive oil or Montreal seasoning.
Finally, heat a cast-iron skillet or a non-stick pan to a medium-high heat. Do not add oil to the pan, as this will cause smoke and burning. Cook the steaks for around 1-2 minutes on each side, depending on the desired level of doneness. For a pink, rare centre, take the steaks off the heat while they are still slightly undercooked, as the steaks will continue to cook after being removed from the pan.
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Tuna stir-fry with vegetables, noodles, and soy sauce
Tuna is a versatile fish that can be fried in a pan. It is important not to overcook tuna, as it can become dry. Ideally, tuna steaks should be cooked for only a few minutes on each side to achieve a pink, raw middle.
Ingredients:
- 1 medium onion
- 1 courgette
- 1 large carrot
- 2 tbsp cooking oil (vegetable or rapeseed)
- 2 nests of noodles
- 1 tin of tuna
- Fresh coriander
- Soy sauce
- Sweet chilli
- Chilli flakes
Method:
- Chop the vegetables into thin strips, roughly 2 inches long.
- Heat the oil in a pan over medium heat, then add the vegetables and stir-fry.
- Boil a kettle and cook the noodles according to the packet instructions.
- After a few minutes, when the vegetables have started to soften, add the sweet chilli, soy sauce, chilli flakes, and drained tin of tuna.
- Stir in the noodles once they are cooked. If you have leftover cold noodles, you can heat them in the pan at this stage.
- Serve topped with fresh coriander.
Tips:
- You can use any vegetables you have in the fridge, or frozen or pre-chopped stir-fry mixes.
- If you prefer your tuna well done, cook it for a little longer.
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Frequently asked questions
Fry the tuna steaks for about 1 to 1.5 minutes on the first side and about 1 minute on the second side. The cooking time depends on how well-done or pink you like your tuna to be.
Heat the pan to a medium-high heat. Do not use a non-stick pan as it will not reach high enough temperatures.
Chop vegetables into thin strips and stir-fry them in a pan with oil. Boil noodles separately as per the instructions on the packet. After a few minutes, add the vegetables, sweet chilli, soy sauce, chilli flakes, and tinned tuna. Finally, stir in the noodles.
