Searing Tuna Perfection

How to Sear Tuna in a Pan

Searing tuna steaks in a pan is a quick and easy way to cook a delicious meal. It only takes a few minutes to cook tuna to perfection, and the end result is a crispy, savoury dish with a buttery texture.

The key to searing tuna is to ensure the pan is hot enough. The high heat will cook the outside of the tuna steaks quickly, leaving the inside raw. The tuna steaks should be cooked for around one minute on each side for a medium-rare finish.

Before searing, the tuna steaks can be marinated in a mixture of soy sauce, oil, salt, pepper, and cayenne pepper for extra flavour. The steaks can also be coated in a sesame seed crust for a golden finish.

How to get the perfect sear

To get the perfect sear on your tuna steaks, there are a few key steps to follow. Firstly, make sure your tuna is at room temperature before cooking. Remove it from the fridge around 20 minutes ahead of time. You can also marinate the tuna in a mixture of soy sauce, oil, salt, pepper, and cayenne pepper for at least 10 minutes, or even overnight, for extra flavour.

Next, pat the tuna steaks dry with a paper towel. This is an important step to ensure your tuna steaks get a good sear. You can also coat the tuna in soy sauce or liquid aminos at this stage, which will help your seasoning stick.

Now it's time to prepare your seasoning. A simple mix of salt and cayenne pepper will do, or you can get creative with a blend of sesame seeds, granulated garlic or onion powder, dried herbs, salt, pepper, and a little sugar. The sugar will help your crust caramelise and turn golden. Press the seasoning into the flesh of the tuna, making sure all sides are coated generously.

The next step is crucial to achieving the perfect sear. Heat your pan to a very high temperature—a cast-iron skillet works well here. You want the pan to be as hot as possible before adding the tuna, so heat it for around 3-5 minutes. Turn on your extractor fan, as this process can get smoky!

Once your pan is hot, add a high-heat oil like avocado, peanut, or canola oil. Carefully place your tuna steaks into the pan—don't throw them in, as this will cause splattering. Use a metal spatula to press the steaks down into the pan and sear for around 45-60 seconds on the first side. Check that the crust is golden by lifting one corner of the steak. If it's not golden yet, your pan may not be hot enough, so turn up the heat a little.

Flip the steaks carefully and sear the other side for another 60-90 seconds. Then, use a pair of tongs to hold the steaks upright and sear the long edges.

And that's it! You should now have perfectly seared tuna steaks with a golden crust and a raw centre. Slice and serve immediately, or refrigerate and serve chilled later.

Marinating the tuna

The tuna should be left to marinate for at least ten minutes, but it can also be left overnight in the refrigerator. It is important to note that marinating for too long can cause the fish to become overly salty, so if you plan to marinate for more than an hour, you may want to reduce the amount of salt in the marinade or use low-sodium soy sauce.

Before marinating, make sure to pat the tuna steaks dry with a paper towel. This will ensure that the marinade adheres well to the fish. After marinating, heat your skillet to a very high temperature before adding the tuna. A hot pan is crucial to achieving a nice sear on the tuna.

The best oils to use

Peanut oil, avocado oil, and refined safflower oil are all good choices, with a smoke point above 400°F. Canola oil and sesame oil are also good options, with a smoke point of around 410°F.

How long to sear the tuna

How Long to Sear Tuna

The length of time you sear tuna for depends on the thickness of the tuna steaks 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 rare, sear for less time (around 30 seconds to one minute). For medium, sear for closer to two and a half minutes. For medium-well to well-done tuna, sear for around two and a half to three minutes.

It's important to note that the searing time may vary depending on the temperature of your tuna. If your tuna has been sitting out of the fridge for a while, it will take less time to cook.

When searing tuna, it's crucial to get the pan very hot before adding the fish. You want the outside of the tuna to cook very quickly while leaving the inside raw, so the pan should be as hot as possible before searing. Heat the pan for around three to five minutes.

Once you've seared the tuna, let it rest for a few minutes before slicing and serving.

What to serve with seared tuna

There are many side dishes that can be served with seared tuna to elevate your meal. Here are some ideas:

Salads

A simple green salad with a vinaigrette dressing is a great, healthy option to pair with seared tuna. You can also add some crunch with vegetables like lettuce, cucumbers, tomatoes, red onions, and cilantro. If you're looking for something more substantial, a pasta salad with short pasta like rotini, black olives, cherry tomatoes, sliced onions, chopped salami, and a vinaigrette dressing is a tasty choice. For an Asian-inspired salad, try a cucumber salad with rice vinegar, sugar, and red pepper flakes.

Potatoes

Potatoes are a versatile side dish that can be prepared in many ways. Roasted lemon potatoes with olive oil and rosemary or garlic fries are tasty options to consider. For a healthier alternative, try baking sweet potato slices drizzled with honey.

Rice

Rice is a great side dish for seared tuna. For an Asian-inspired meal, try serving your tuna on a bed of rice with green beans or broccoli and a drizzle of spicy mayo or other sauce. White rice with cucumbers, carrots, and nori (also known as naked sushi) is a delicious pairing for seared, medium-rare tuna.

Vegetables

Stir-fried or roasted vegetables are a great way to add some colour and flavour to your meal. Try asparagus in sesame oil, or a mix of zucchini, eggplant, bell peppers, onions, and tomatoes with garlic and thyme. Vegetable kabobs or skewers are also a fun and tasty option—brush them with olive oil, tuna dressing, or a marinade made from olive oil, garlic, basil, oregano, salt, and pepper before roasting or grilling.

Mushrooms

Cheese-stuffed mushrooms are a delicious and indulgent side dish. Simply stuff button mushrooms with a mix of cheeses like cream cheese, smoked cheddar, and Parmesan, along with some onions, garlic, or red peppers.

Other Ideas

• Crunchy garlic fries
• Seasoned Japanese rice with furikake
• Baked or grilled sweet potatoes
• Grilled pineapple
• Quinoa salad
• Edamame
• Risotto

Frequently asked questions