Slicing Pan-Seared Tuna Perfection

Pan-seared tuna is a quick, easy, and delicious dish to make. It is best enjoyed rare or medium-rare, so it doesn't take long to cook—usually just a few minutes on each side. The key to cooking tuna is to get a nice golden crust on the outside without overcooking the inside, so a hot pan is essential. You can coat the tuna in a variety of seasonings, such as salt and pepper, wasabi paste and soy sauce, or teriyaki sauce, before searing it in a hot pan with oil. Once it's cooked to your liking, let the tuna rest for a few minutes before slicing and serving.

Choosing the right tuna

Type of Tuna

The two most common types of tuna used for pan-searing are bigeye tuna and yellowfin tuna, also known as ahi tuna. Bigeye tuna tends to have a buttery taste, while yellowfin has a milder flavour. Both types are suitable for pan-searing and can be found fresh or frozen at grocery stores and fish markets.

Grade of Tuna

If you plan to serve your tuna rare or medium-rare, which is the typical doneness for pan-seared tuna, it is crucial to select sushi-grade or sashimi-grade tuna. This grade of tuna has been deemed safe to consume raw by the fish market. Look for this label to ensure the tuna you choose is appropriate for your recipe.

Freshness and Quality

When choosing fresh tuna, look for bright, vibrant flesh with a uniform colour. Avoid tuna with discoloured or dull spots. The flesh should be firm and resilient to touch, bouncing back quickly when pressed gently. Check for a fresh, mild scent, avoiding any fish with a strong or unpleasant odour.

Thickness of Steaks

For pan-searing, select tuna steaks that are at least 1 inch (2.5 cm) thick. Thicker steaks, such as those around 1.5 inches (3.8 cm) thick, will provide a better seared exterior while still maintaining a raw or rare centre. Thinner steaks may overcook easily, making it challenging to achieve the desired doneness.

Preparation and Storage

If purchasing frozen tuna, follow the instructions provided to properly thaw the fish before cooking. Place the frozen tuna in the refrigerator for 24 hours before cooking to ensure gradual and safe thawing. For fresh tuna, store it in the refrigerator and aim to cook it within a couple of days of purchase to ensure optimal freshness.

By considering these factors when choosing your tuna, you'll be well on your way to creating a delicious and successful pan-seared tuna dish.

Marinating the tuna

Marinating tuna is an important step in the process of preparing a delicious pan-seared tuna dish. Here are some detailed instructions and tips to help you achieve the best results:

Choosing the Right Tuna

It is crucial to select high-quality, fresh tuna for pan-searing. Look for tuna steaks that are about 1 to 1.5 inches thick and have an even thickness throughout. You can use fresh tuna or thawed frozen tuna, but make sure it is completely defrosted before marinating. Sushi-grade or grade 1 ahi tuna is the safest option if you plan on serving it raw in the center.

Preparing the Tuna for Marinating

Before marinating, it is essential to pat the tuna steaks dry with paper towels or a clean cloth. Remove any excess moisture to ensure that the marinade adheres well to the fish. Place the tuna steaks in a bowl, a large resealable plastic bag, or an airtight container.

Creating the Marinade

The marinade plays a significant role in infusing bold flavors into the tuna. A typical marinade for pan-seared tuna includes soy sauce, oil (such as sesame oil, olive oil, or canola oil), and seasonings like garlic, ginger, cayenne pepper, honey, salt, and pepper. You can also add fresh lemon juice or other acidic ingredients to help tenderize the fish. Mix the marinade ingredients in a separate bowl, whisking well to combine.

Once you have prepared the marinade, pour it over the tuna steaks, ensuring that they are completely coated. Seal the container or bag and place it in the refrigerator. The marinating time can vary from 10 minutes to overnight, depending on your preference and the strength of the marinade. For a stronger flavor, you can marinate the tuna for several hours or even overnight, but be cautious not to over-marinate, as the acid from lemon juice or other acidic ingredients can affect the texture of the fish if left too long.

Additional Tips

• If you are sensitive to salt or watching your sodium intake, you can reduce the amount of soy sauce or use low-sodium soy sauce in your marinade.
• It is recommended to use a heavy, large skillet made of cast iron or stainless steel for the best searing results.
• Before searing, make sure your pan is very hot, and your oil is smoking. This will help create a perfect sear and prevent the tuna from sticking to the pan.
• When searing the tuna, do not overcrowd the pan, as this can cause steaming instead of browning.

Heating the pan

First, make sure you are using the right type of pan. A non-stick pan or a well-seasoned cast-iron skillet is recommended. These types of pans will help prevent the tuna from sticking and make it easier to achieve a nice sear.

Next, heat your pan over medium-high to high heat. For a non-stick pan, you may want to use slightly lower heat to avoid overheating, which can damage the non-stick coating. Cast iron can handle higher temperatures, so you can heat it up to high heat. Turn on your exhaust fan to help with any smoke or splattering that may occur during the searing process.

Let the pan heat up for 3-5 minutes. You want it to be very hot before adding the tuna. A flick of water on the pan should sizzle loudly, indicating that it is hot enough.

Once the pan is hot, add your oil of choice. Canola oil, avocado oil, peanut oil, and olive oil are all good options. Add enough oil to coat the pan generously. The oil should be hot and shimmering but not smoking.

Now you are ready to add the tuna to the pan. Carefully lay the tuna steaks in the hot oil, pressing them down gently with a metal spatula. Be cautious, as the hot oil may splatter. Sear the tuna for about 1-2 minutes on each side for a medium-rare finish. Adjust the cooking time depending on the thickness of your steaks and your desired doneness. For thicker steaks, you may need to cook them for up to 2-3 minutes per side.

When searing, it's important to cook the tuna quickly over high heat to get a nice crust without overcooking the inside. The goal is to get a golden-brown crust while keeping the inside rare or medium-rare.

Once the tuna is seared to your liking, remove it from the pan and let it rest on a cutting board before slicing and serving.

Cooking the tuna

The key to cooking ahi tuna is to sear it in a pan. This will give the tuna a nice, crispy outside while maintaining its tender, pink centre.

Before you start cooking, allow the tuna to come to room temperature by letting it stand for at least 20 minutes. This is important, as it ensures the inside of the fish is not cold when the exterior is cooked.

Next, pat the tuna steaks dry with a paper towel and season them with salt and pepper. Be generous with the seasoning, as this will bring out the natural flavours of the tuna without overshadowing its mild taste.

Roll the tuna steaks in sesame seeds until both sides are thoroughly coated. Heat about a tablespoon of oil in a non-stick or cast-iron skillet on medium-high until the oil is extremely hot and just about to smoke.

Place the tuna steaks in the pan and sear for about 30 seconds to 2 minutes on each side. The timing will depend on the thickness of the tuna, your preference, and the power of your burner. For a medium-rare tuna steak, the internal temperature should be 130°F when measured with a food thermometer at the thickest point.

Once the steaks are cooked to your liking, transfer them to a plate and cut them on a diagonal into thick slices.

It is important not to overcook ahi tuna, as it can quickly become hard and dry. The most reliable cooking methods are baking, grilling, or sautéing, and it is best served rare or medium-rare.

Serving suggestions

There are many ways to serve pan-seared tuna. Here are some ideas:

• On a bed of greens with an Asian-style dressing.
• In a rice bowl with green beans or broccoli and a drizzle of homemade spicy mayo or other sauce.
• In a poke bowl with raw fish, cut into cubes.
• On top of avocado toast.
• With rice and green beans.
• With roasted vegetables, such as asparagus, green beans, sweet potato, cauliflower, or beets.
• In fish tacos with toppings such as cilantro, red onion, avocado, and salsa.
• In a salad with fresh veggies, dried fruits, nuts, seeds, and dressings.
• With sliced citrus fruits, such as grapefruit, blood oranges, and mandarin oranges, along with a light vinaigrette.
• In a tuna burger.

Frequently asked questions