Emilie Meyer
Tuna steaks are a great option for a quick, delicious, and fancy dinner. They can be cooked in a variety of ways, including grilling, searing, or pan-searing, and pair well with various seasonings and sauces. The ideal thickness of a tuna steak for grilling is between one and a quarter to two inches, allowing for a seared exterior and a rare, sushi-like centre. For pan-searing, a thickness of half to three-quarters of an inch is recommended. In this article, we will explore the best practices for pan-grilling tuna steaks to achieve the perfect result.
| Characteristics | Values |
|---|---|
| Tuna Steak Thickness | 1-2 inches or 1/2-3/4 inches |
| Tuna Steak Type | Yellowfin, Albacore, Bigeye |
| Grill Type | One- or two-zone fire |
| Grill Temperature | High, 375-400°F |
| Grill Grate | Clean, oiled, preheated |
| Tuna Preparation | Dry, lightly oil, season with salt and pepper |
| Cooking Time | 45 seconds to 2 minutes per side |
| Internal Temperature | 48°C / 118°F |
| Resting Time | 5 minutes |
| Marinade | Soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, garlic |
| Dipping Sauce | Soy sauce, rice vinegar, honey, sesame oil, ginger, garlic |
| On the Side | Glazed onions |
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What You'll Learn
Choosing the right tuna steaks
When choosing the right tuna steaks for pan grilling, there are a few key factors to consider:
Colour
The colour of the tuna steak can vary from light pink to deep, vibrant pinkish-red. A good rule of thumb is to look for deep red tuna, but be aware that some processors treat the fish with carbon monoxide to achieve an artificially dark red colour.
Thickness
For pan grilling, thicker tuna steaks are generally preferable, as they allow you to sear each side while still maintaining a rare, sushi-like centre. Aim for steaks that are at least an inch-and-a-quarter to two inches thick.
Freshness
It is important to select tuna steaks that are fresh. Ask your fishmonger about the sourcing and catch date of the tuna. Ideally, the fishmonger will cut the steaks to order from the whole loin.
Variety
There are several different species of tuna steaks available, each with its own unique characteristics. Popular options include:
- Yellowfin Tuna (Ahi Tuna): Known for its firm texture and mild flavour, making it versatile for grilling, searing, or raw preparations like sushi.
- Albacore Tuna: Light pink in colour with a mild flavour and tender texture, Albacore is often a more affordable option.
- Bigeye Tuna: Bigeye tuna steaks have a deep red colour and a rich, slightly oily flavour. They are well-suited for grilling or pan-searing.
Sustainability
Consider the sustainability of the tuna you are purchasing. Ask your fishmonger about the fishing methods and whether the tuna was sustainably caught.
Personal Preference
Finally, consider your personal preferences for taste and doneness. If you prefer a milder-tasting fish, opt for varieties like Albacore. If you want a richer flavour, Bigeye tuna might be a better choice. Additionally, decide how well-done you want your tuna steaks to be, as this will impact the grilling time.
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Preparing the grill
Clean the Grill
Use a grill brush to thoroughly clean the grill grates before you start. A clean grill is essential to prevent the tuna steaks from sticking and ensure even cooking. Make sure to remove any residue or leftover food particles from previous grilling sessions.
Preheat the Grill
Preheating your grill is vital. Turn on your grill and let it heat up to the desired temperature. Aim for medium-high to high heat, depending on your preference for doneness. For a gas grill, aim for around 375-400°F. If using a skillet, heat it until it's smoking hot—you want to see smoke. This intense heat will help create a seared exterior while keeping the interior rare.
Oil the Grill Grate
Once the grill is preheated, lightly oil the grill grate. Use a heat-proof basting brush or a paper towel dipped in oil. You can also spray oil if you remove the pan from the heat source first. Oiling the grill grate will create a barrier between the tuna and the grill, further reducing the chances of sticking and helping to create those coveted grill marks.
Prepare the Tuna Steaks
While the grill is preheating, it's time to prepare the tuna steaks. Pat them dry with paper towels, ensuring no surface moisture remains. Then, lightly rub the steaks with oil, such as a neutral oil like canola or vegetable oil, or olive oil if you prefer its flavour. This step is crucial to preventing the fish from sticking to the grill.
Season the Tuna
Sprinkle salt, pepper, and any other desired seasonings on the tuna steaks. Salt draws moisture out of the fish, so it's best to add it just before placing the steaks on the grill. You can also marinate the tuna steaks beforehand if you wish, but this is optional and can be skipped if you're short on time.
With these steps, your grill will be ready for pan-grilling tuna steaks! Remember, a hot, clean, and oiled grill grate is key to achieving perfectly seared tuna steaks.
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Marinating the tuna
Firstly, prepare the marinade. A simple yet effective marinade can be made by mixing soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic together in a bowl. You can make this marinade in advance and store it in the refrigerator overnight. Just remember to take it out of the fridge 20 minutes before using it to bring it to room temperature. If you are short on time, you can marinate the tuna for as little as 20 minutes. However, do not exceed 30 minutes as the acid in the marinade will start to "cook" the fish, similar to what happens in ceviche.
Next, place your tuna steaks in a large resealable plastic bag or an airtight container. Pour the marinade over the steaks, ensuring they are well coated. Seal the bag or container and place it in the refrigerator. If using a bag, you can squeeze out any excess air before sealing.
Once the tuna steaks have marinated for the desired amount of time, remove them from the marinade and discard any remaining marinade. It is important not to reuse the marinade as it has been in contact with raw fish and may contain harmful bacteria.
Before cooking, it is recommended to pat the tuna steaks dry with paper towels. This will help the surface of the fish sear more effectively when it hits the hot pan.
By following these steps, you will be well on your way to creating delicious and flavourful pan-grilled tuna steaks.
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Cooking the tuna
To cook the tuna, first rinse and dry the tuna steaks. This is important as minimising surface moisture helps speed up the searing process and reduces the chances of the tuna sticking to the grill. Use paper towels to dry both sides of the steaks.
Next, rub all sides of the tuna steaks with oil. Olive oil is a good choice as it has a bit of flavour, but any oil will work. Sprinkle the steaks with salt and pepper. Salt draws moisture out of proteins like fish, so it is best to add it just before cooking.
Now, heat a skillet over high heat until smoking hot. The hotter the better, as you want to sear the outside of the tuna steaks while leaving the inside rare. If your skillet is not well-seasoned, brush it with oil. If you brush the hot pan, use a heat-proof brush. Otherwise, take the pan off the heat and spray with oil, being careful not to spray oil onto a lit gas stove.
Place the tuna steaks in the skillet and cook for 45 seconds. Then, rotate the steaks 45 degrees and cook for another 45 seconds. Finally, flip the steaks and cook for 1 minute or until the internal temperature in the middle reaches 48°C / 118°F.
Tuna cooks quickly, so it is best to cook one steak at a time. It can go from rare to medium in 30 seconds, and it is uncommon to cook it beyond medium-rare as it becomes dry.
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Serving the tuna
Once you have cooked your tuna steaks, it is important to let them rest for a few minutes. This will allow the meat to cool down, making it easier to slice and better for eating.
After resting, you can either slice the tuna or leave it whole. If you slice the tuna, place it on a board with the criss-crossing grill lines facing up for a nice presentation.
Tuna steaks are typically served seared on the outside and rare on the inside. They can be served with fresh sauces, such as salsa verde or an umami-loaded sesame soy dipping sauce.
If you prefer your tuna well done, you can simply grill it for an additional 2-3 minutes per side. It is worth noting, however, that tuna steaks tend to be quite dry if they are cooked beyond medium-rare due to the leanness of the meat.
When it comes to choosing the right tuna, there are a few options. Yellowfin tuna, also known as Ahi tuna, is a popular choice for steaks as it has a firm texture and a mild flavour. Albacore tuna steaks are known for their light pink colour and mild flavour, and they tend to be less expensive. Bigeye tuna steaks have a deep red colour, a rich flavour, and a slightly oily texture.
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Frequently asked questions
Your tuna steaks should be at least 1 inch to 2 inches in thickness. This will allow you to sear each side while retaining a raw middle.
Yellowfin Tuna (Ahi Tuna) is a popular choice for tuna steaks due to its firm texture and mild flavour. Albacore tuna is also an option, known for its light pink colour and tender texture. Bigeye tuna has a deep red colour and a rich flavour, making it well-suited for grilling.
Rinse and dry the tuna steaks thoroughly. Then, rub all sides with oil and season with salt and pepper. You can also marinate the steaks in a mixture of soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic.
Preheat your grill to high heat, about 375-400°F. Grill the steaks for 2 minutes per side for rare, adding 2-3 minutes per side for a more well-done steak.
The tuna steaks are done when they are seared on the outside and have reached your desired level of doneness in the middle. The interior of the steaks should be rare to medium-rare for the best texture and taste.
