Emilie Meyer
Grilled tuna steaks are a delicious, simple, and fresh dish that can be made in a pan. The key to achieving perfect results is to use thick slabs of tuna loin, ideally with a deep red colour, that are properly dried and oiled to prevent sticking to the pan. The pan should also be preheated and oiled. While the pan is preheating, the tuna steaks can be prepared by marinating them in olive oil, honey, garlic, cumin, and parsley for 20 to 30 minutes. They can then be seasoned with salt and pepper and grilled for 2 to 3 minutes on each side for a rare centre, or longer for a well-done steak.
Characteristics and Values Table for Grilling Tuna in a Pan
| Characteristics | Values |
|---|---|
| Tuna Steak Thickness | 1-2 inches |
| Grill Type | Gas or charcoal grill |
| Grill Setup | One- or two-zone fire |
| Grill Temperature | High |
| Grill Prep | Clean and oil the grill grate |
| Tuna Prep | Pat dry, rub with oil, season with salt and pepper |
| Marinade | Olive oil, soy sauce, honey, garlic, ginger, sesame seeds, herbs, spices |
| Marinade Time | 30 minutes |
| Cooking Time | 2-8 minutes per side |
| Internal Temperature | 90-95°F |
| Doneness | Medium rare |
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What You'll Learn
Choosing the right tuna steaks
When choosing the right tuna steaks for grilling, there are a few key things to keep in mind. Firstly, it is important to select thick tuna steaks, ideally ranging from one-and-a-quarter to two inches in thickness. This thickness allows for a good sear on the exterior while keeping the centre rare, as the thick steaks prevent heat from penetrating too far into the meat.
Secondly, opt for fresh tuna with a deep red colour and avoid any with dark spots or streaks, as these may indicate that the fish is not fresh. If the tuna has a very dark red colour, be wary, as this may be due to treatment with carbon monoxide, a practice sometimes used by processors.
Thirdly, consider the sustainability of the tuna. Given the serious concerns around overfishing of tuna, it is important to buy your tuna responsibly. Ask your fishmonger about the tuna's source and whether it was sustainably caught.
Finally, choose a high-quality tuna variety suitable for grilling. Yellowfin tuna, often marketed as ahi tuna, is an excellent option and is commonly used in restaurants. However, other types of tuna, such as bluefin, bigeye, skipjack, or albacore, can also work well, although albacore tends to be a little drier.
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Preparing the grill
Firstly, preheat your grill to a high setting. It is recommended to use a gas or charcoal grill for the best results. While the grill is heating up, you can prepare the tuna steaks by rinsing and drying them thoroughly with paper towels. This step is important as it helps reduce the chances of the tuna sticking to the grill.
Next, rub all sides of the tuna steaks with oil. You can use olive oil, vegetable oil, or canola oil for this step. Oiling the tuna will further reduce the likelihood of sticking and help create a beautiful sear. After oiling, season the steaks generously with salt and pepper. You can also add other seasonings like cumin, smoked paprika, or lemon juice for extra flavour.
Once your grill is preheated, it's time to prepare the grill grate. Use a grill brush to clean the grate thoroughly, removing any residue from previous cooks. Then, take a paper towel, dip it in vegetable oil, and use a pair of tongs to wipe the grill grate. This step ensures that your tuna doesn't stick to the grill and also helps create those coveted grill marks.
With the grill prepared, you are now ready to start grilling your tuna steaks! Remember to cook the steaks for only a few minutes on each side to achieve a perfect sear while keeping the centre rare.
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Marinating the tuna
Firstly, gather your ingredients. A basic marinade can be made with olive oil, salt, pepper, and lemon juice. You can also add bold flavours such as garlic, cumin, honey, and fresh herbs. If you want an Asian-themed meal, you can use sesame soy sauce with ginger, or soy sauce with sesame oil and ginger, which can double as a dipping sauce.
Next, prepare the marinade by combining all the ingredients in a bowl and whisking them together. You can also put the ingredients directly into a resealable plastic bag and shake them together. If you're using lemon juice, be aware that if the tuna sits in the marinade for longer than 30 minutes, the acid will start to break down the fish.
Now, add the tuna steaks to the marinade. You can either place the steaks in a bowl with the marinade, cover, and let them marinate, or put the steaks into a resealable plastic bag, pour in the marinade, and seal. If using a plastic bag, try to remove as much air as possible before sealing.
Leave the tuna steaks to marinate for 20 to 30 minutes. While the fish is marinating, you can fire up your grill and let it preheat.
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Cooking the tuna
Firstly, it is important to ensure that your tuna steaks are of good quality and responsibly sourced. The tuna should be a deep reddish colour, with no dark spots or streaks.
Before cooking, pat the tuna steaks dry with paper towels and lightly rub them with a neutral oil, such as canola or vegetable oil. This will help to prevent the fish from sticking to the pan. You can also season the tuna with salt and pepper, or a marinade of your choice. A simple marinade can be made by combining olive oil, honey, garlic, cumin, and parsley. For an Asian-themed meal, a marinade of soy sauce, sesame oil, garlic, and ginger can be used, which can also be served as a dipping sauce.
When cooking the tuna, use a grill pan or non-stick pan. Preheat the pan to a high temperature, and cook the tuna steaks for 2-3 minutes on each side for rare, or 6-8 minutes for medium-rare. The tuna is done when it is seared on the outside and the centre is barely pink, with an internal temperature of 90-95 degrees. Be careful not to overcook the tuna, as this will dry out the meat and affect the taste.
Once cooked, transfer the tuna to a cutting board and thinly slice it across the grain. Serve immediately with your choice of sides and enjoy!
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Serving the tuna
Once your tuna steak is grilled to perfection, it's time to serve it up! But how exactly do you do that?
Firstly, it's important to note that tuna steaks are typically served medium-rare, with just a couple of minutes of grilling time on each side. This ensures that the tuna remains moist and tender, and prevents it from drying out. So, if you're aiming for a medium-rare steak, look out for a barely pink center. The internal temperature should be around 90-95 degrees.
When it comes to plating, simply transfer the grilled tuna to a serving platter or board. You can then drizzle it with some freshly squeezed lime juice for added flavor and presentation. It is best to serve the tuna immediately while it's still hot off the grill.
To enhance the dish further, you can serve it with a dipping sauce. A simple sauce can be made by whisking together soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic. This sauce complements the tuna steak beautifully and can be left at room temperature or chilled beforehand.
Lastly, consider what sides to serve with your tuna. A simple salad, such as a Chinese cucumber salad or grilled bok choy, and steamed rice create a delightful, well-rounded meal.
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