Tiffany Haney
Tuna steaks are a great option for a quick and easy meal. They can be pan-fried, seared, or cooked in an oven. The key to a good tuna steak is to not overcook it—the outside should be seared and the inside should be rare to medium-rare. Tuna steaks can be marinated in a mixture of soy sauce, oil, salt, pepper, and cayenne, or in ginger, garlic, soy sauce, sesame oil, and molasses. They can be served with a sauce, such as lemon juice, or with a salad or vegetables.
| Characteristics | Values |
|---|---|
| Tuna Steak Type | Ahi Tuna (Yellowfin Tuna) |
| Marinade | Soy Sauce, Oil, Salt, Pepper, Cayenne, Ginger, Garlic, Sesame Oil, Molasses |
| Marinade Time | 10 minutes to overnight |
| Pan Type | Cast Iron Skillet or Non-stick Pan |
| Pan Temperature | Hot with shimmering oil |
| Cooking Time | 30 seconds to 2 minutes per side, depending on the desired level of doneness |
| Serving Suggestions | Sicilian Salmoriglio, Italian Salsa Verde, Thai Green Papaya Salad, Rice Bowl with Green Beans, Homemade Spicy Mayo |
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What You'll Learn
Tuna steak marinade
Tuna steaks can be marinated for a short time, from 10 minutes to 2 hours. Marinating the tuna steaks for longer than 2 hours can break down the fish. The longer the steaks marinate, the more flavourful they will become.
A simple marinade can be made with olive oil, honey, minced garlic, cilantro, parsley, salt, pepper, cumin, smoked paprika, and lemon juice. Another option is a marinade made with soy sauce, sesame oil, honey, salt, pepper, and cayenne pepper.
For a more complex marinade, you can add ginger, garlic, soy sauce, sesame oil, and molasses. If you want to add a spicy kick to your marinade, you can include sriracha or chilli flakes.
It is important to note that tuna steaks are best served rare to medium-rare. The longer the tuna cooks, the more well-done it will be.
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Pan preparation
To prepare your pan for tuna steaks, you will first need to ensure your tuna steaks are ready. If you have bought your tuna steaks frozen, make sure they are completely defrosted before cooking. Place the steaks on a plate, covered in plastic wrap, in the fridge for 24 hours before cooking. Then, pat them dry with a paper towel before cooking, as this will create a better sear.
If you are using fresh tuna, remove the steaks from the fridge and packaging. Rinse under cold water and pat dry thoroughly with paper towels. Place the steaks on a plate.
To get a good sear on your tuna steaks, heat up your pan with some shimmering oil. A seasoned cast iron pan will do, but a stainless non-stick pan works too. You can also use a non-stick skillet. Do not use oil in the pan if you are using a cast iron pan. If you are using a different type of pan, you can add a little neutral oil, such as olive oil, to the pan.
Once your pan is hot, add the tuna steaks to the pan away from you to avoid splattering the hot oil. Sear the steaks for 30 seconds to 2 minutes on each side, depending on how well done you would like your steaks to be. For rare tuna, aim for 2-3 minutes per side, or until the desired doneness is achieved. For very rare, cook for 30 seconds on each side. For medium-rare, cook for 1 minute on each side. For medium-well to well-done, cook for 1.5 to 2 minutes on each side.
Keep a close eye on your tuna as it sears to avoid overcooking. Tuna steaks cook very quickly, so do not walk away from the stove. The longer it cooks, the more well-done it will be.
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Cooking time
Tuna steaks are best cooked quickly over high heat, keeping the centre rare to medium-rare. The cooking time will depend on the thickness of the tuna steaks and how well done you want them to be. If you like your tuna steaks rare, aim for 2-3 minutes per side, or 30 seconds to a minute per side if you like them very rare. For a typical ahi tuna steak that is about 1.5 inches thick, sear each side for about 2 minutes for medium-rare. If you prefer your tuna steaks to be medium-well to well-done, cook each side for 1.5 to 2 minutes.
To avoid overcooking, keep a close eye on the tuna as it sears. The longer it cooks, the more well-done it will be. If you are using frozen tuna steaks, make sure they are completely defrosted before cooking. If you are using fresh tuna, remove the steaks from the fridge 30-45 minutes before cooking and let them rest. This will help draw out moisture, improving the sear.
When you are ready to cook, heat your pan for 3-5 minutes. You can use a seasoned cast iron pan or a stainless non-stick pan. Heat butter and olive oil over medium-high heat and add minced garlic, sautéing briefly until fragrant. Add the tuna steaks to the pan, placing them away from you to avoid splattering hot oil. Sear the steaks for your desired time, then remove them from the pan and let them rest for a few minutes before slicing and serving.
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Resting and slicing
Once you've cooked your tuna steaks, remove them from the pan and let them rest for a few minutes. This is an important step, as it allows the juices to redistribute and ensures that the tuna stays moist.
After resting, it's time to slice the tuna. Make sure your knife is very sharp before slicing, as a dull knife can tear the delicate flesh. Depending on the presentation and dish you're preparing, you can slice the tuna into thin, even slices or cut it into cubes. If you're serving the tuna as a main course, you might want to keep the steaks whole and slice them just before serving, so they retain their shape and don't dry out.
For a typical ahi tuna steak that's about 1.5 inches thick, it's recommended to sear each side for about two minutes for a medium-rare finish. If you prefer your tuna rarer, go for 30 seconds to one minute per side. If you like your tuna more well-done, cook each side for one and a half to two minutes. Of course, you can adjust the cooking time to your taste preferences.
When slicing the tuna, it's best to cut against the grain for the most tender texture. This means cutting perpendicular to the lines of muscle fibre running through the steak. This will ensure that each bite is tender and not stringy.
Finally, serve your sliced tuna with your choice of sides and sauces. Some popular options include a squeeze of fresh lime juice, sliced green onions, toasted sesame seeds, and a drizzle of homemade spicy mayo or Asian-style dressing. You can also serve the tuna on a bed of greens or in a seared tuna poke bowl.
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Serving suggestions
Tuna steaks are best served rare to medium-rare, with a seared exterior and a raw or buttery centre. The longer the tuna cooks, the more well-done it will be, so adjust your cooking time to your desired level of doneness.
To serve, let the tuna rest for a few minutes, then slice or divide into portions. You can add more lemon juice if desired, and serve immediately.
Some serving suggestions include:
- A simple sauce like Sicilian Salmoriglio, northern Italian Salsa Verde, or a swipe of tomato almond Pesto alla Trapanese.
- On top of a salad, such as a summery heirloom tomato salad or a Thai green papaya salad.
- As part of a larger spread, such as an Italian-style meal with roasted cauliflower, roasted potatoes and onions, or baked tomatoes stuffed with goat cheese.
- In a rice bowl with green beans or broccoli and a drizzle of homemade spicy mayo or other sauce.
- For a low-carb option, serve it on a bed of greens with an Asian-style dressing (any store-bought dressing with soy, sesame, and/or ginger).
- In a seared tuna poke bowl. Poke bowls usually use raw fish, but seared tuna cut into cubes would work well.
- On top of avocado toast.
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Frequently asked questions
To pan-fry tuna steaks, first, marinate the tuna in a mixture of soy sauce, oil, salt, and pepper. Then, heat a non-stick skillet or cast-iron pan on medium-high heat. Place the tuna steaks in the pan and sear each side for about 30 seconds to 2 minutes, depending on your desired level of doneness.
The duration of pan-frying tuna steaks depends on the level of doneness desired. For a rare steak, fry each side for about 30 seconds. For medium-rare, fry each side for about 1 minute. For medium-well to well-done steaks, fry each side for 1.5 to 2 minutes.
When cooking tuna steaks, it is important to pay close attention to avoid overcooking. Notice the colour change climbing up the sides of the steaks. When the line is about 1/4 inch high, flip the steaks. Allow the line to rise to another 1/4 inch before removing the steaks from the heat.
