Sear Tuna Perfectly: Avoid Burning

How to Not Burn Tuna When Pan-Searing Fish

Seared tuna steaks are a delicious and healthy meal that can be prepared in just a few minutes. However, it's important to follow certain steps to ensure that your tuna doesn't burn. Here are some tips to help you achieve the perfect sear without burning your tuna:

- Start with high-quality, fresh sushi-grade or sashimi-grade tuna. This is important because you'll only be lightly searing the outside, leaving the inside raw.

- Cut your tuna into even-sized steaks and pat them dry with a paper towel. Removing excess moisture will help prevent steaming, which can make your tuna soggy instead of crispy.

- Use a pan that can withstand high heat, such as cast iron or stainless steel. Avoid non-stick pans, as they are not suitable for high-heat cooking.

- Heat your pan over medium-high or high heat until it's roaring hot. The key to a good sear is cooking at high temperatures for a short time.

- Use a cooking oil with a high smoke point, such as canola oil, avocado oil, or refined safflower oil. Avoid olive oil, as it has a lower smoke point and may burn.

- Season your tuna steaks lightly with salt and pepper before placing them in the pan.

- When adding the tuna to the pan, lay them away from you to protect yourself from any potential splatter of hot oil.

- Sear each side of the tuna steaks for about 90 seconds to 2 minutes. The exact time will depend on the thickness of your steaks.

- For thicker steaks, you may need to cook them for a little longer, around 2 to 3 minutes per side.

- Don't disturb the tuna while it's searing. Let it cook undisturbed to achieve a crispy, brown exterior.

- Once the tuna is seared to your desired level of doneness, remove it from the pan and serve immediately. Seared tuna is best enjoyed when it's still slightly rare in the center.

- If you want to add extra flavor, you can marinate your tuna steaks before searing. A simple marinade can be made by combining soy sauce, sesame oil, and seasonings like ginger and garlic.

Use a high-heat pan and a dry surface

How to Not Burn Tuna When Pan-Searing Fish: Use a High-Heat Pan and a Dry Surface

When pan-searing tuna, it's important to remember that the fish is typically served rare or medium-rare, with just a crispy crust on the outside. To achieve this, you need a very hot pan and a dry surface.

Firstly, pat your tuna steaks dry with a paper towel. This step is crucial as it helps to ensure a good sear and reduces the risk of the fish sticking to the pan.

Next, season the tuna steaks with salt and cayenne pepper, or a simple sauce like teriyaki, orange sauce, or soy sauce. You can also add some black pepper to taste.

Now, it's time to heat your pan. Use a skillet, preferably cast iron or stainless steel, and heat it on medium-high to high heat for 3-5 minutes. You want the pan to be as hot as possible before adding the fish, so it cooks quickly on the outside while remaining raw in the centre.

Once the pan is hot, add a tablespoon of oil with a high smoke point, like canola or olive oil. Wait a few seconds, and then carefully place your tuna steaks in the pan. Sear the tuna for 1 to 1.5 minutes on each side for medium-rare, or adjust the time according to your desired level of doneness.

Finally, remove the tuna from the pan and let it rest for a few minutes before slicing and serving.

Remember, the key to successfully searing tuna without burning it is to have a very hot pan and a dry surface. This technique will give you a delicious, crispy crust while keeping the inside of the tuna moist and tender.

Sear for 1-2 minutes on each side

When pan-searing tuna, the key to getting a good sear without burning the fish is to cook it quickly on high heat. This will give the tuna a crispy texture without drying out the inside.

To achieve this, heat oil in a pan on the stove on medium-high or high heat for about five minutes or until the pan starts smoking. Add your choice of cooking oil—a high smoke point oil such as canola, avocado, or refined safflower oil is best.

Once the pan is hot, carefully add your tuna steaks. Season the steaks lightly on both sides with salt and pepper, then place them in the hot pan. Sear the tuna on each side for 1-2 minutes, depending on the thickness of your steaks. If your steaks are particularly thick (over an inch), you may want to cook them for 2-3 minutes on each side.

When the outside of the tuna is crispy and well-browned, the fish is ready to eat. Remove the tuna from the pan and sprinkle with lemon juice for added flavor. When the tuna has cooled slightly, cut it into strips by slicing against the grain of the muscle to make the meat more tender.

Remember, it's not important for the inside of the tuna to be well-done. In fact, most restaurants will deliberately serve tuna very rare, as cooking it all the way through tends to dry out the meat.

Use a non-stick pan

Using a non-stick pan is a great option for cooking tuna steaks without burning them. Non-stick pans are lightweight and have handles that stay cool, making them easier to manoeuvre and safer to use than cast iron pans. They also heat up quickly and evenly, which is essential for achieving a perfect sear on your tuna.

When using a non-stick pan, it's important to follow a few key steps to ensure your tuna steaks turn out perfectly. First, make sure your tuna steaks are at room temperature before cooking. This will help them cook evenly. Pat the steaks dry with a paper towel and season them with salt and pepper or a marinade of your choice. You can also brush the steaks with egg whites and coat them with a mixture of white and black sesame seeds, fresh ginger, and lemon juice for a delicious crust.

Next, add a few tablespoons of oil to your non-stick pan and heat it over medium-high heat. Avoid using cooking spray, as it may not be heat-stable at high temperatures. Instead, use oils with a high smoke point, such as canola oil, vegetable oil, sesame oil, or avocado oil. Once the oil is shimmering and almost smoking, carefully lay your tuna steaks in the pan, making sure not to overcrowd the pan. Sear the steaks for about two minutes on each side for a medium-rare finish. Thicker cuts or a more well-done steak may require additional cooking time.

Finally, remove the tuna steaks from the pan and let them rest for a few minutes before slicing and serving. This will help retain moisture and ensure a juicy, tender texture. Enjoy your perfectly cooked tuna steaks!

Marinate the tuna

Marinating the tuna is an important step in achieving the perfect sear and flavour. Firstly, pat the tuna steaks dry with a paper towel and place them on a plate or in a plastic bag.

Next, prepare the marinade. A simple marinade can be made with soy sauce, toasted sesame oil, honey, salt, pepper, and cayenne pepper. You can also add minced garlic, ginger, lemon juice, olive oil, and molasses. Whisk the ingredients together in a bowl until the honey is fully dissolved.

Once the marinade is ready, pour it over the tuna steaks, turning them to ensure they are completely coated. You can marinate the tuna for at least 10 minutes or up to overnight in the refrigerator. If you are short on time, 20 minutes at room temperature will also do the trick.

If you are planning to marinate the tuna for more than a couple of hours, it is recommended to omit the salt, as this can make the fish taste saltier the longer it sits in the marinade. Similarly, if you are sensitive to salt or prefer a lower-sodium option, you can use low-sodium soy sauce.

Once the tuna has finished marinating, discard the remaining marinade and proceed to cook the tuna steaks as desired.

Use a grill instead of a pan

If you're looking for an alternative to pan-searing tuna, using a grill is a great option. Grilling tuna steaks is a simple way to cook them while still achieving a seared exterior and rare or medium-rare interior. Here's a step-by-step guide to help you master grilling tuna:

Step 1: Prepare the Tuna Steaks

Start by patting the tuna steaks dry with a paper towel. It's important not to rinse the steaks with water, as this can affect the cooking process. You want to ensure the surface is dry before grilling.

Step 2: Make a Marinade (Optional)

While not mandatory, marinating your tuna steaks can add extra flavour and moisture to the fish. For a simple marinade, whisk together ingredients like coconut aminos or low-sodium soy sauce, sesame oil, minced garlic, grated ginger, honey, sea salt, black pepper, and red pepper flakes (to taste). Place the tuna steaks in a plastic bag, pour the marinade over them, seal the bag, and refrigerate for at least 30 minutes or up to 2 hours.

Step 3: Prepare the Grill

Preheat your grill to medium-high heat. Clean the grill grates with an oiled paper towel to ensure they are well-oiled before placing the tuna on them. This step is crucial to prevent the tuna steaks from sticking or falling apart.

Step 4: Grill the Tuna Steaks

Once your grill is preheated, it's time to cook the tuna. Place the tuna steaks on the grill, close the lid, and cook for 2-4 minutes per side. The exact cooking time will depend on the thickness of your steaks and your desired level of doneness. For a rare or medium-rare steak, aim for an internal temperature of 125 degrees Fahrenheit.

Step 5: Rest and Serve

After grilling, transfer the tuna steaks to a plate and let them rest for a few minutes. This step is important as it allows the juices to redistribute, resulting in a juicy and flavourful steak. Finally, slice and serve the tuna steaks.

Using a grill instead of a pan is a fantastic way to prepare tuna steaks. By following these steps, you'll be able to enjoy perfectly grilled tuna with a seared exterior and a moist, flavourful interior—all without the worry of burning.

Frequently asked questions