Seared Tuna Steak: How Long Does It Last?

Pan-seared tuna steaks are a quick and easy meal that can be cooked in under 30 minutes. The steaks are usually served rare or medium-rare, with a crispy outer crust and a tender, raw inside. The key to cooking tuna steaks is to use a hot cast-iron skillet and not overcook the fish, as this can make it dry and chewy.

How long does it take to cook pan-seared tuna steak?

Pan-seared tuna steaks are usually served rare or medium-rare, with a crispy crust on the outside and a supple, soft, tender layer on the inside. This means that the cooking time is extremely short—often no more than a couple of minutes on each side.

The exact cooking time will depend on the thickness of your tuna steak and your desired level of doneness. For a typical ahi tuna steak (about 1.5" thick), sear each side for about two minutes for medium-rare. If you prefer your tuna on the rarer side, try 1 minute of searing per side. For medium to medium-well, go for 2 to 2.5 minutes per side.

It's important to get the pan very hot before adding the fish. This will help to create a crispy exterior while leaving the inside raw. Heat the pan for 3 to 5 minutes before adding your tuna.

If you're using a food thermometer, the internal temperature for a medium-rare tuna steak should be 130°F at the thickest point.

Remember to let your tuna steak rest for a couple of minutes after cooking, and it will continue to cook while sitting.

What is the best way to cook ahi tuna steaks?

Ahi tuna steaks are best cooked rare or medium-rare, searing the outside while leaving the inside raw. This can be achieved by searing the steaks in a pan, on a grill, or baking/air frying them in the oven.

Pan-searing

To pan-sear ahi tuna steaks, first, pat the steaks dry with paper towels and place them on a plate or in a plastic bag. Then, prepare a marinade of soy sauce, oil, salt, and pepper (with some cayenne for heat, if you like). Leave the steaks to marinate for at least 10 minutes or overnight.

Next, heat a non-stick or cast-iron skillet on medium-high to high heat until very hot. Add oil to the hot pan. Place the tuna steaks in the pan and sear for about 1-2 minutes on each side for medium-rare (less time for rare, more time for medium to well-done).

Grilling

Alternatively, you can grill ahi tuna steaks on a preheated grill at high heat. Grill each side for about 2 minutes, until charred on the outside but still raw on the inside.

Baking/Air Frying

To bake ahi tuna steaks in the oven, preheat the oven to 450 degrees F and bake the seasoned steaks for 8-10 minutes. You can flip them halfway through, but it's not necessary.

For air frying, preheat the air fryer to 380 degrees F and air fry the seasoned steaks for 4 minutes.

Seasoning

Ahi tuna has a mild flavor, so it's important to season it before cooking. You can keep it simple with just salt and pepper, or try a marinade or sauce such as teriyaki sauce, orange sauce, or soy sauce. For a crunchy outer crust, coat the steaks in sesame seeds before cooking.

Tips

• Use sushi-grade or sashimi-grade tuna if you plan to eat it raw.
• To get a good sear, the pan needs to be very hot, and the surface of the tuna should be very dry.
• Ahi tuna cooks quickly, so keep an eye on it to avoid overcooking.
• Let the tuna rest for a few minutes after cooking, then slice and serve.

Serving suggestions

Ahi tuna steaks can be served with rice and green beans, or on a bed of greens with an Asian-style salad dressing. They can also be sliced and served on top of avocado toast or in a poke bowl.

What type of tuna is used for pan-seared tuna steak?

There are several types of tuna that can be used for pan-seared tuna steak. The most common types are:

• Albacore: This tuna is light in colour, almost white, and has a mild flavour. It is often found in cans and labelled as 'albacore white'. It is usually a little pricier than light chunk tuna.
• Yellowfin Tuna (Ahi): This is the well-known 'ahi' tuna and has a distinct flavour. It is a deep pink hue and is great for searing and grilling. It is also commonly used in sushi.
• Bluefin Tuna: This type of tuna is fattier, more flavourful, and more expensive. Bluefin tuna can weigh up to 1,000 pounds!
• Light Chunk Tuna: This type of tuna is affordable and comes from skipjack tuna, which is popular in Japanese cuisine. It has a stronger flavour and a high fat content, despite being the smallest of the tuna fish.

When cooking tuna steaks, it is important to note that they can dry out and become chewy if overcooked. To keep them tender, the centre should still be pink.

When searing tuna, it is recommended to use a hot cast-iron skillet. The pan should be very hot before adding the tuna, and the cooking time is typically around two to three minutes on each side for a medium-rare finish.

How do you season pan-seared tuna steak?

The basics

To season a pan-seared tuna steak, you'll want to start with a high-quality piece of fish. Look for meat that is evenly coloured, dark red, and has a fine, tight grain free of large sinews. If you can, buy sushi-grade or sashimi-grade tuna, as this has been deemed safe to eat raw.

Marinades

A marinade is a great way to add flavour to your tuna steak. Try a mixture of soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic. Place your tuna steaks in a large resealable plastic bag or airtight container, pour the marinade over them, and leave them to marinate for at least 10 minutes or overnight in the refrigerator.

Alternatively, you could make a sesame spice crust. Mix together sesame seeds, granulated garlic or onion powder, dried herbs (thyme or Italian seasoning), salt, pepper, and sugar. Pat your tuna dry, coat it with soy sauce or liquid aminos, and then sprinkle the sesame spice mix over the fish, pressing it into the flesh.

Simple seasonings

If you don't want to use a marinade, you can simply season your tuna steaks with salt and cayenne pepper before cooking. You could also add whole peppercorns to the pan.

Sauces

You could also serve your tuna steaks with a sauce. Try teriyaki sauce, orange sauce, or soy sauce.

Sides

Sides can also add flavour to your tuna steaks. Try serving them with a salad, chips, boiled potatoes, or sun-dried tomatoes.

How do you serve pan-seared tuna steak?

Pan-seared tuna steak is a quick, easy, and healthy meal that can be served in a variety of ways. Here are some tips and suggestions on how to prepare and serve this delicious dish.

Choosing the Right Tuna

The type of tuna you choose will depend on your preference and what is available to you. There are four main types of tuna commonly used:

• Albacore: Light in colour and mild in flavour. Often found in cans labelled 'albacore white' and is usually more expensive than light chunk tuna.
• Yellowfin Tuna (Ahi): Has a more distinct flavour than albacore and a deep pink hue. Great for searing and grilling, and is also commonly used for sushi.
• Bluefin Tuna: Fattier, more flavourful, and more expensive. These fish can weigh up to 1,000 pounds!
• Light Chunk Tuna: Affordable, with a stronger flavour and high fat content. It comes from skipjack tuna, which is popular in Japanese cuisine.

When selecting your tuna, look for a fresh tuna steak with a fresh look and smell.

Preparing the Tuna Steak

The key to cooking tuna steaks is to not overcook them. You want the centre to still be pink to keep the tuna tender and moist. Here are the steps to follow:

• Coat each side of the tuna steak with olive oil and sprinkle with salt and pepper. You can also use a marinade (see below for suggestions).
• Use a hot cast-iron skillet on high heat. For a large tuna steak, use a skillet that is 10 to 12 inches in diameter to give the tuna room to 'breathe' as it cooks.
• Sear the tuna on each side for about 2 to 2 1/2 minutes or until a golden brown crust forms.
• Let the tuna rest for 3-4 minutes before slicing and drizzling with olive oil or fresh lemon juice.

Marinades and Crusts

While tuna steaks are delicious on their own with just salt and pepper, you can also experiment with different marinades and crusts to add extra flavour. Here are some ideas:

• Soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic.
• Soy sauce, toasted sesame oil, honey, salt, pepper, and cayenne pepper.
• Sesame seeds, granulated garlic or onion powder, dried herbs (thyme or Italian seasoning), salt, pepper, and sugar.

Sides and Accompaniments

Pan-seared tuna steak goes well with a variety of sides and accompaniments. Here are some suggestions:

• Rice and green beans, or a bed of greens with an Asian-style salad dressing.
• Asian Cucumber Salad and Seasoned Japanese Rice with Furikake.
• Baked potato, simple salad, or avocado toast.
• Grilled sweet corn or grilled tuna steaks with a homemade mango, cucumber salsa.
• Spinach salad with a miso mushroom dressing.

Frequently asked questions