Searing Tuna Medallions: Quick And Easy

Pan-seared tuna medallions are an easy, delicious, and healthy meal that can be prepared in just a few minutes. The key to achieving the perfect sear is to ensure that your pan is hot enough before adding the tuna. This will help create a crispy crust on the outside while keeping the inside rare and tender. When cooking, be sure to only cook the tuna for a short time on each side to avoid overcooking. Serve with your favourite sauce or seasoning and enjoy!

How to choose the right tuna for pan-searing

When choosing the right tuna for pan-searing, there are a few key things to keep in mind. Firstly, it is important to select fresh tuna of good quality. This is because tuna steaks are typically served rare, with a seared exterior and a raw or rare centre. Here are some tips to ensure your tuna is fresh:

• It should smell clean and ocean-like, without any "fishy" odours.
• The flesh should be moist but not slimy.

When selecting tuna for pan-searing, it is also important to consider the type of tuna. Different types of tuna have different qualities and uses. Here are some common types:

• Yellowfin tuna: This is the most common type sold and is known for its mild flavour. It is often used for sashimi, sushi, and canning.
• Skipjack tuna: This variety is typically used for canning and has a stronger taste than yellowfin.
• Albacore tuna: This is also used for canning and has light-coloured flesh.
• Bluefin tuna: This is the most highly prized type of tuna due to its rich flesh and superior eating qualities, particularly in Japanese cuisine.
• Bigeye tuna: This is the second most expensive type of tuna after bluefin and is highly valued.
• Ahi tuna: This is a Hawaiian name for both yellowfin and bigeye tuna. It is often used for poke bowls.

When purchasing tuna, it is also worth noting that it is usually sold as skinless and boneless steaks, rather than thin fillets. If you are looking for tuna medallions specifically, these are typically cut from the loin of the fish, which has a lean, even, and translucent pink or red colour with little fat.

Lastly, when choosing tuna for pan-searing, consider the thickness of the steaks. The cooking time will depend on the thickness of the tuna, with thinner steaks requiring less searing time. For a typical ahi tuna steak that is about 1-inch thick, sear each side for around two minutes for medium-rare. Adjust the timing accordingly if you prefer your tuna cooked to a different degree of doneness.

How to prepare the tuna medallions before cooking

Preparing your tuna medallions before cooking is a crucial step in ensuring they are cooked to perfection. Here is a step-by-step guide on how to prepare your tuna medallions for a delicious pan-seared dish:

Step 1: Source Quality Tuna Medallions

It is important to start with good-quality, fresh tuna medallions. Look for tuna with moist flesh and a fresh, pleasant aroma. Avoid tuna with a strong "fishy" smell. If you are purchasing pre-cut medallions, ensure they are evenly cut with a translucent pink or red colour and little fat.

Step 2: Marinade (Optional)

While not mandatory, marinating your tuna medallions can add a boost of flavour and help keep the fish moist during cooking. A simple marinade can be made by mixing soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic. Place the tuna medallions in a resealable plastic bag or airtight container, pour in the marinade, and coat the fish evenly. Marinate the tuna at room temperature for about 20 minutes. Alternatively, you can prepare the marinade a day ahead of time and refrigerate it overnight.

Step 3: Dry the Tuna

Before cooking, it is important to pat the tuna medallions dry with paper towels. This step will help ensure a good sear and prevent the fish from steaming in the pan.

Step 4: Seasoning

Seasoning your tuna medallions is essential to enhance their flavour. You can keep it simple with just salt and pepper, or get creative with other seasonings. If you marinated your tuna, it may already be well-seasoned, so adjust the amount of additional seasoning accordingly.

Step 5: Oil the Tuna

Coating the tuna medallions with a thin layer of oil will help create a crispy exterior when seared in the pan. You can use olive oil or another oil with a high smoke point.

Now that your tuna medallions are prepared, you are ready to start cooking! Remember, the key to cooking tuna medallions is to sear the exterior while keeping the interior rare to medium-rare. Enjoy crafting your delicious pan-seared tuna medallions!

How to create a good sear on the tuna medallions

To create a good sear on tuna medallions, it is important to ensure that the tuna is fresh. The tuna medallions should have an even, translucent pink or red colour with little fat, and the flesh should be moist but not slimy. It is also important to note that the tuna should smell clean, like the ocean, and not "fishy".

When preparing the tuna medallions for searing, it is recommended to rub oil on the tuna and then sprinkle it with salt and pepper. Olive oil is a good choice because it adds a bit of flavour, but any oil will work.

To get a good sear, the skillet should be preheated until it is smoking hot. A heavy-based skillet is recommended, as it can be preheated to a high temperature without ruining the non-stick coating. If using a cast iron or carbon steel pan, there is no need to add oil to the skillet before heating as the tuna has already been oiled. However, if using a skillet that is not well-seasoned, it is important to brush the pan with oil before heating.

Once the skillet is hot, the tuna medallions can be placed in the pan. For a 2.5cm/1" thick, 200g/7oz tuna medallion, cook for 90 seconds on the first side and 60 seconds on the other side to get a nice sear while keeping the inside rare. If you want to create a criss-cross grill pattern on the tuna, cook each side for 45 seconds, turning the tuna 45 degrees halfway through.

After searing, it is important to let the tuna rest for a few minutes before slicing and serving. This allows the outside of the tuna to cool down, making it easier to slice without the seared crust crumbling.

How to avoid overcooking the tuna medallions

To avoid overcooking tuna medallions, there are several steps you can take. Firstly, choose the right tuna by selecting deep red tuna steaks with a firm texture from a reputable fishmonger or seafood market. Freshness is key, so make sure the tuna doesn't have a "fishy" smell and that the flesh is moist but not slimy.

Before cooking, pat the tuna steaks dry with a paper towel and brush them with olive oil. Season with salt and pepper, and add any desired herbs or spices. Preheat your grill to medium-high heat and lightly oil the grates to prevent sticking. Place the tuna medallions on the grill and cook for a short time, about 2-3 minutes per side, depending on their thickness. Keep a close eye on them, as tuna cooks quickly and you want to avoid overcooking. Aim for a nice sear on the outside while keeping the inside rare to medium-rare.

Additionally, use a meat thermometer to monitor the internal temperature of the tuna medallions. The ideal temperature for rare tuna is 48°C (118°F). By keeping an eye on the time, paying attention to the colour and texture, and using a meat thermometer, you can avoid overcooking your tuna medallions and ensure they are cooked to perfection.

What to serve with pan-seared tuna medallions

Pan-seared tuna medallions are best served with light and fresh sides and sauces. Here are some suggestions for what to serve with your tuna:

Sauces

• Sauce Vierge: This is a light French salsa/vinaigrette that is a modern classic and pairs beautifully with tuna.
• Mexican salsa: The bright, jumping flavours of a Mexican tomato salsa would be a wonderful addition to the dish.
• Salsa Verde: The beautiful, fresh herb taste and dazzling green colour make this sauce ideal for tuna.
• Pesto: A smear of basil pesto on the side would be terrific—use sparingly as the flavour is intense.
• Chimichurri Sauce: This South American parsley-garlic-olive oil sauce is a great choice for tuna.
• Japanese Ginger Sauce: Use a marinade/sauce from a Tuna Poke Bowl recipe for a Japanese twist.
• Lemon Vinaigrette: The zippy taste of lemon is a natural pairing with any fish.

Sides

• Herby Buttered Baby Potatoes or Lemon Potato Salad
• Marinated Vegetable Pasta Salad
• Mediterranean Brown Rice Salad or Wild Rice Salad
• White Bean Tabbouleh Salad
• Homemade crusty artisan bread with a leafy green salad
• Green Bean Avocado Salad
• Asian Cucumber Salad
• Seasoned Japanese Rice with Furikake
• Easy Crunchy Asian Slaw
• Farmers Market Fried Rice
• Kyoto Style Sweet Potatoes with Miso, Ginger and Scallions
• Mashed Sweet Potatoes with Ginger
• Roasted Butternut with Black Garlic & Miso

Frequently asked questions