Pan-Seared Bluefin Tuna: A Simple Guide

Bluefin tuna is considered the king of tunas due to its texture and taste. It is a premium variety of fish that demands a very high price.

To sear bluefin tuna, you will need a heavy stainless-steel or cast iron skillet, and a high smoke-point oil such as peanut, avocado, or refined safflower oil.

First, pat the tuna dry with a paper towel. Then, coat the tuna in a mixture of soy sauce, oil, salt, and pepper. You can also add some cayenne for heat.

Next, heat your skillet to a very high temperature. Add the oil, and carefully place the tuna in the pan. Sear each side of the tuna for about two minutes for a medium-rare finish.

Finally, let the tuna rest for a few minutes before slicing and serving.

Choosing the perfect tuna steak

When it comes to choosing the perfect tuna steak, there are a few key things to keep in mind. Firstly, let's talk about the type of tuna.

Types of Tuna

There are several types of tuna commonly available, each with its own unique characteristics:

• Albacore Tuna: This tuna is light in colour, almost white, and has a mild flavour. It is often found in cans and is typically more expensive than light chunk tuna.
• Yellowfin Tuna (Ahi): Yellowfin tuna has a deeper pink hue and a more distinct flavour than albacore. It is commonly used for sushi and is great for searing and grilling.
• Bluefin Tuna: Bluefin tuna is considered the most premium type of tuna. It is fattier, more flavourful, and also more expensive. These fish can weigh up to 1,000 pounds!
• Light Chunk Tuna: This is typically skipjack tuna, which is smaller in size and has a stronger flavour and higher fat content. It is affordable and popular in Japanese cuisine.
• Bigeye Tuna: Bigeye tuna tends to have a buttery taste and is one of the two types of Ahi tuna.

Buying a Tuna Steak

When buying a tuna steak, look for the following:

• Sushi or Sashimi Grade: While there are no specific regulations, this label indicates a high-quality fish that is safe to be eaten raw.
• Freshness: Tuna steaks should be fresh and never frozen. Look for steaks with moist, translucent pink or red flesh that is not slimy. Avoid tuna that looks pale or has a yellow/tan sheen, as this indicates a lack of freshness.
• Wild-Caught or Sustainable Options: If possible, choose wild-caught tuna or sustainably farmed options.
• Thickness: For grilling, look for thicker tuna steaks (around 1-2 inches) as they are less delicate and easier to cook.

Preparing the Tuna Steak

Once you have selected the perfect tuna steak, it's time to prepare it for cooking:

• Bring to Room Temperature: Allow the tuna steak to come to room temperature by letting it sit for at least 20 minutes before cooking. This ensures even cooking.
• Pat Dry and Season: Use paper towels to pat the tuna dry, then season liberally with salt and pepper, or other spices of your choice. You can also add a drizzle of olive oil or vegetable oil to help the seasonings stick.
• Heat the Grill: Set your grill to medium-high heat and make sure it is properly preheated before adding the tuna steaks.

Now you are ready to sear and cook your tuna steaks to perfection!

How to sear the tuna

The key to searing tuna is to use a very hot pan. You want to cook the outside of the tuna very quickly, leaving the inside raw. The ideal pan is a cast iron skillet, but a heavy stainless-steel skillet will also work.

Before you start, pat the tuna dry with a paper towel. Then, coat the tuna with a mixture of soy sauce, oil, salt, and pepper. You can also add some cayenne for heat. Marinate the tuna in this mixture for at least ten minutes, or overnight if you prefer.

When you're ready to cook the tuna, heat your pan to a very high temperature. Add some oil to the pan—peanut oil, avocado oil, canola oil, sesame oil, or refined safflower oil are all good choices.

Once the oil is at a smoking temperature, carefully place the tuna in the pan. Sear each side for about two minutes for a medium-rare finish. You can cook it for less time if you prefer it rare, or more time if you want it medium. Use a metal spatula and tongs to turn the tuna over.

After searing both sides, use tongs to hold the tuna and sear the edges for about 30 seconds, turning the tuna so that all edges are cooked. The whole cooking process should only take four to five minutes.

When the tuna is done, place it on a plate or cutting board and let it rest for a few minutes before slicing and serving.

What to serve with the tuna

Pan-seared bluefin tuna is best served rare or medium-rare, with a crispy crust on the outside and a raw, tender inside. This can be achieved in a cast-iron skillet on high heat for about two minutes on each side.

Now, what to serve with this delicious tuna? Here are some ideas:

• Rice and green beans, or a bed of greens with an Asian-style dressing.
• Baked potato and a simple salad.
• Asian cucumber salad and seasoned Japanese rice with furikake.
• Spinach salad with a miso mushroom dressing.
• Green onions, toasted sesame seeds, and a squeeze of fresh lime juice.
• Spicy mayo or another sauce.
• Homemade mango, cucumber salsa, and grilled sweet corn.
• Avocado, soy, ginger, and lime.

How to thaw frozen tuna

To thaw frozen tuna, you can either slowly defrost it in the fridge or use cold water. The fridge method is the recommended way to defrost delicate products like fish. Take the tuna out of the freezer and place it on a plate, covered in plastic wrap, in the fridge for 24 hours before cooking. It is also important to pat the tuna dry before cooking, as this will create a better sear.

If you are in a hurry, you can defrost the tuna in cold water. Fill a bowl or tray with cold water and submerge the vacuum-sealed bag of tuna. Leave it to thaw for 15-20 minutes, then remove the fish from the bag, blot it dry, and cook.

It is important to note that you should never defrost fish in the microwave, as this will significantly decrease its quality and leave you with soggy fillets.

The benefits of seared bluefin tuna

Benefits of Seared Bluefin Tuna

Seared bluefin tuna is a delicious and nutritious dish that offers a plethora of health benefits. Here are some reasons why including it in your diet can be advantageous:

Nutritional Powerhouse:

• Bluefin tuna is an excellent source of high-quality protein, which is essential for building and repairing body tissues. A 3-ounce serving provides about 22- 23 grams of protein, almost half of the daily recommended amount.
• It is rich in omega-3 fatty acids, particularly EPA and DHA, which are essential for heart health, brain function, and reducing inflammation.
• Bluefin tuna contains vitamins and minerals such as vitamin D, vitamin B12, selenium, and magnesium, contributing to overall health and well-being.

Weight Management:

Bluefin tuna is relatively low in calories, with a 3-ounce serving containing only about 100 calories, making it a great choice for weight management.

Cardiovascular Benefits:

The omega-3 fatty acids in bluefin tuna have been linked to a reduced risk of cardiovascular diseases, including coronary heart disease, hypertension, and arrhythmias.

Neurological Benefits:

The omega-3 fatty acids, especially DHA, in bluefin tuna play a crucial role in brain development, neurotransmission, and cognitive function. Consuming bluefin tuna may help prevent cognitive decline and reduce the risk of neurodegenerative diseases.

Metabolic Benefits:

Bluefin tuna consumption may help improve metabolic syndrome by reducing insulin resistance, abdominal obesity, hypertension, and dyslipidemia. The omega-3 fatty acids can reduce triglycerides, blood pressure, and fasting blood glucose levels.

Immune System Support:

The omega-3 fatty acids in bluefin tuna have immunomodulatory effects, reducing the production of pro-inflammatory leukotrienes and modulating cytokine production, thus supporting a healthy immune system.

Quick and Easy to Prepare:

Seared bluefin tuna steaks are extremely easy and quick to cook, typically taking less than 10 minutes to prepare, making them a convenient and healthy meal option.

Frequently asked questions