Pan-Seared Ahi: Quick, Easy, Delicious

Ahi tuna is a meaty fish that can be enjoyed in many ways. It is usually served seared on the outside and raw on the inside, similar to a beef steak. It is safe to eat raw as long as it is sushi-grade or sashimi-grade tuna. Ahi tuna is divided into two species: yellowfin and bigeye. Bigeye tends to have a buttery taste, while yellowfin has a milder flavour.

To cook ahi tuna, you should first marinate it in a mixture of soy sauce, oil, salt, and pepper. You can also add cayenne for some heat. Then, sear the tuna in a hot pan with oil for about a minute on each side. The tuna will be cooked when it has a nice golden crust on the outside and is still rare on the inside.

Choosing the right tuna

When it comes to selecting the perfect tuna for your pan-searing endeavours, there are several factors to consider. From the type of tuna to its freshness, ensuring you choose the right one will elevate your culinary creation. Here are some guidelines to help you choose the ideal tuna for your dish:

Type of Tuna

Ahi tuna, also known as yellowfin or bigeye tuna, is a versatile and flavourful fish. When purchasing ahi tuna, opt for \"sushi-grade\" tuna, which indicates that it is safe to consume raw or undercooked. You can typically find this variety in the frozen or fresh seafood section of your local grocery store.

Freshness

It is essential to select fresh tuna for the best results. If you are purchasing fresh tuna, ensure it has a sweet, non-fishy aroma. You can also opt for frozen tuna, as flash-freezing kills harmful bacteria, making it safe to consume. If using frozen tuna, allow it to thaw completely before cooking.

Size and Thickness

The size and thickness of the tuna steaks will impact the cooking time. For a typical ahi tuna steak, aim for a thickness of about 1.5 inches. If you prefer thinner or thicker steaks, adjust your cooking time accordingly, as thinner steaks will require less searing time.

Colour and Texture

When choosing your tuna, look for a vibrant, deep red colour. Avoid dull or brownish hues, as this may indicate that the fish is not fresh. Additionally, the texture of the tuna should be firm and meaty, ensuring it holds its form during the cooking process.

Storage

If you are not using the tuna immediately, proper storage is crucial. Wrap the tuna in sushi paper and place it on a tray in the refrigerator for short-term storage. For longer-term storage, wrap the tuna in sushi paper, vacuum seal it, and freeze it as cold as possible.

By following these guidelines, you'll be well on your way to choosing the perfect tuna for your pan-seared dish. Remember to ask your local fishmonger for advice if you're unsure, as they can guide you in selecting the freshest and most suitable tuna for your culinary creation.

Marinating the tuna

Firstly, it is important to purchase high-quality, fresh, sushi-grade or sashimi-grade ahi tuna. This is because the tuna will only be lightly seared on the outside, leaving the inside raw. The freshness and quality of the fish greatly impact the dish, so it is not advisable to use a lower grade of fish.

Next, prepare the marinade. A simple marinade can be made by mixing soy sauce, oil, salt, and pepper. You can also add honey, cayenne pepper, or sesame seeds to the marinade for extra flavour. Another option is to use a combination of wasabi paste, soy sauce, tamari, teriyaki sauce, olive oil, minced jalapeno, or orange sauce. These ingredients will give the tuna a savoury, salty, and slightly spicy flavour profile.

Once the marinade is ready, place the tuna steaks in a plastic bag or on a plate. Pour the marinade over the steaks, turning them over 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, you can skip the marinating process, but it is recommended for the best flavour.

After the tuna has finished marinating, remove it from the refrigerator and let it come to room temperature. This step is important because it ensures that the inside of the tuna is not cold when the exterior is cooked. Allow the tuna to sit at room temperature for at least 20 minutes before cooking.

Finally, pat the tuna dry with a paper towel before cooking. This step will help ensure a better sear when the tuna is placed in the hot pan.

Heating the pan

To achieve the desired temperature, heat the pan on medium-high to high heat for 3-5 minutes. You'll know the pan is hot enough when a flick of water onto its surface sizzles loudly. Once the pan is hot, turn the fan on high to prevent smoking out your kitchen.

Next, add a high-heat oil to the pan, such as avocado oil or peanut oil. Peanut oil will also add great flavour. You want to add enough oil to coat the pan.

At this point, you should be ready to carefully lay the tuna in the pan. It is important to note that you should not throw the tuna into the oil, as this will cause splattering. Instead, carefully lay it into the oil and press it down with a metal spatula.

Cooking the tuna

Ahi tuna is a meaty, tender, and versatile fish that can be enjoyed in many ways. It is usually served medium-rare: seared on the outside and raw on the inside. The best way to cook ahi tuna is to sear it in a pan, but you can also grill, bake, or air fry it.

• Allow the tuna to come to room temperature by letting it sit for at least 20 minutes before cooking. This is important to ensure even cooking.
• Pat the tuna dry with paper towels. Remove any moisture from the surface of the tuna to ensure a good sear.
• Season the tuna. You can use a variety of seasonings, such as salt, pepper, sesame seeds, soy sauce, teriyaki sauce, olive oil, or minced jalapeno. Be creative and choose the flavours you like!
• Heat a skillet on medium-high to high heat. It is important to get the pan very hot before adding the tuna. A cast-iron skillet works best.
• Add oil to the hot pan. Avocado oil, peanut oil, or canola oil are good choices for searing tuna.
• Carefully place the tuna in the pan. Use a metal spatula to press it down into the skillet and sear for about 45-60 seconds.
• Flip the tuna and sear the other side. Check that the crust is golden. If not, increase the heat. Sear for another 60-90 seconds.
• Sear the long edges of the tuna using tongs to hold it upright. This will give you a nice golden crust on all sides.
• Transfer the tuna to a cutting board and thinly slice it using a sharp knife.
• Serve immediately or chill and serve later. Seared tuna can be enjoyed hot or cold.

Some tips for cooking ahi tuna:

• Always use sushi-grade or sashimi-grade tuna if you plan to eat it raw or undercooked. This ensures that the fish is safe for consumption.
• When buying ahi tuna, look for a firm texture and a bright red colour.
• Ahi tuna cooks very quickly, so it is important not to overcook it. It is best enjoyed rare or medium-rare.
• If you want a crispy outer crust, coat the tuna in sesame seeds before searing.
• If you are using frozen tuna, thaw it in the refrigerator before cooking.

Serving suggestions

Pan-seared ahi tuna is a versatile dish that can be served in a variety of ways. Here are some suggestions:

Poke Bowl

A poke bowl typically consists of rice or another grain base, diced raw fish, and various fresh toppings like tomato slices, mango chunks, shredded carrots, edamame, and seaweed salad. The ingredients are usually doused in a delicious sauce and garnished with something crunchy like sesame seeds or nori.

Steak-Style

Ahi tuna is a hearty enough meat that you can grill it up just as you would a steak. Be careful not to overcook your tuna steak, as it will dry out and become tough.

Fish Tacos

Ahi tuna pairs well with traditional taco toppings such as cilantro, red onion, avocado, and salsa. It goes exceptionally well with fruit-based salsas, like a tropical pineapple salsa.

Salad

Thin slices of ahi tuna can be the star of any salad. The mild flavour goes well with most salad ingredients, including fresh veggies, dried fruits, nuts, seeds, and dressings.

Citrus Fruits

For a simple appetizer, serve slivers of ahi tuna with sliced citrus fruits, such as grapefruit, blood oranges, and mandarin oranges, along with a light vinaigrette. The sharper flavours of citrus fruits contrast nicely with the mild taste of tuna.

Roasted Vegetables

If you're looking for a heartier option, serve your ahi tuna with roasted vegetables like asparagus, green beans, sweet potato, cauliflower, or beets.

Tuna Burger

Swap out your usual beef patty for an ahi tuna steak to lighten up your burger while still satisfying your cravings.

Asian-Style Bowl

Serve your seared ahi tuna in a rice bowl with green beans or broccoli and a drizzle of homemade spicy mayo or other Asian-style sauces.

Avocado Toast

Try topping some avocado toast with sliced ahi tuna for a delicious and healthy breakfast or brunch option.

Frequently asked questions