Searing Tuna Steaks: A Quick-Fire Guide

Pan-seared tuna steaks are a quick and easy meal that can be made in under 10 minutes. The key to cooking tuna steaks is to not overcook them—they should be seared on the outside and raw on the inside. To achieve this, the tuna steaks are placed in a very hot pan for a short amount of time, typically around 30 seconds to 1 and a half minutes on each side. The pan should be heated before adding the tuna, and a cast-iron skillet is recommended for the best results.

How to choose the right tuna steaks

When choosing tuna steaks to pan-sear, there are several factors to consider to ensure you get the best results.

Firstly, decide on the type of tuna. Ahi tuna, also known as yellowfin or bigeye tuna, is a popular choice due to its similar flavour and texture to bluefin tuna but at a more affordable price. Ahi tuna has a mild flavour and holds its form well when cooked. When purchasing ahi tuna, look for sushi-grade or sashimi-grade tuna, as it has been deemed safe to consume raw by the fish market.

Next, consider the thickness of the tuna steaks. For pan-searing, aim for steaks that are between 1-inch to 1.5-inches thick. Thicker steaks will require a longer searing time, while thinner steaks may cook more quickly.

When selecting your tuna steaks, it is important to ensure they are fresh. Look for tuna steaks with a bright red colour and moist, firm flesh. Avoid any steaks with discolouration, drying, or an overly fishy smell, as these may be signs of spoilage.

Finally, consider the amount of marbling in the tuna steaks. Marbling refers to the fat content within the meat, and a good amount of marbling will contribute to a more flavourful and juicy steak.

By considering these factors when choosing your tuna steaks, you'll be well on your way to creating a delicious and successful pan-seared tuna dish.

How to prepare the tuna steaks before searing

Preparing your tuna steaks before searing is a crucial step in the cooking process. Here is a step-by-step guide to ensure your tuna steaks are ready for the pan:

Choose the Right Tuna:

Select fresh, sushi-grade tuna steaks, preferably yellowfin or bigeye tuna (also known as ahi tuna). These types of tuna have a desirable flavour profile and texture. Look for tuna steaks that are about 1-inch thick for the best results.

Defrost the Tuna:

If your tuna steaks are frozen, make sure to defrost them properly before cooking. Take them out of the vacuum-sealed packaging and place them on a plate, covered with plastic wrap, in the refrigerator for 24 hours before cooking. This will ensure they are completely defrosted.

Dry the Tuna:

Before seasoning and cooking, it is important to pat the tuna steaks dry with paper towels. This step will help create a better sear and crust when cooking.

Season the Tuna:

You can simply season the tuna steaks with salt and pepper, emphasising the natural flavour of the fish. Alternatively, you can create a marinade or spice rub to enhance the flavour. A common seasoning for tuna steaks includes a mix of soy sauce, oil, salt, pepper, and cayenne pepper for some heat. You can also brush the tuna steaks with soy sauce before coating them in a sesame seed blend for a crispy crust.

Prepare the Pan:

It is recommended to use a cast-iron skillet for searing tuna steaks. Make sure the pan is very hot before adding the tuna. You can test the heat by sprinkling a drop of water on the pan; if it sizzles and skips across the surface, it's ready. A hot pan is crucial to achieving a good sear and preventing the tuna from sticking.

How to create a sesame seed crust

To create a sesame seed crust for your tuna steaks, you will need sesame seeds, of course! You can use white, black, or a combination of both for a more eye-catching presentation. You will also need a binding agent to help the sesame seeds stick to the tuna. Soy sauce is a popular choice, but you can also use sesame oil, olive oil, or liquid aminos.

Some recipes also suggest adding a little sugar to the spice mix, which will help the crust caramelize and turn golden in a shorter amount of time. This is especially useful if you want to avoid overcooking the tuna.

Step 1: Prepare the Tuna

Start by patting the tuna steaks dry with paper towels. If your tuna steaks are frozen, be sure to thaw them first, either in a bowl of cold water or overnight in the fridge.

Step 2: Make the Sesame Spice Crust

In a small bowl, mix together your sesame seeds, sugar (if using), and any other desired spices. Suggested spices include granulated garlic or onion powder, dried herbs (such as thyme or Italian seasoning), salt, and pepper.

Step 3: Coat the Tuna

Place the tuna steaks on a plate and coat all sides with your chosen binding agent (soy sauce, sesame oil, etc.). This will help the sesame spice mixture adhere to the tuna.

Step 4: Apply the Sesame Seed Crust

Generously sprinkle the sesame seed mixture over the tuna steaks, pressing it down into the flesh to ensure it sticks. Be sure to coat all sides.

Step 5: Sear the Tuna

Heat a cast-iron skillet over medium-high heat until it is very hot. Add a high-heat oil, such as avocado oil or peanut oil, to the pan. Carefully place the tuna steaks in the pan and sear for about 30 seconds to 2 minutes on each side, depending on your desired level of doneness.

And that's it! You now have delicious sesame-crusted tuna steaks ready to be served and enjoyed.

How to get the perfect sear

The key to getting a perfect sear on your tuna steaks is a combination of the right preparation, the right tools, and the right temperature. Here is a step-by-step guide to achieving the perfect sear:

Step 1: Dry the tuna steaks

Use paper towels to pat the tuna steaks dry. This step is crucial as moisture can prevent the steaks from browning properly.

Step 2: Season the tuna steaks

You can season the tuna steaks with salt and pepper, or get creative with other spices and herbs. Some recipes suggest brushing the steaks with soy sauce before coating them in a sesame seed blend, which creates a gorgeous crust when seared. You can also try a blend of sesame seeds, granulated garlic or onion powder, dried herbs (such as thyme or Italian seasoning), salt, pepper, and sugar. The sugar helps to caramelize the crust and gives it a golden colour.

Step 3: Heat your pan

Use a cast-iron skillet or a non-stick skillet for best results. Heat the pan on medium-high heat until it is very hot. A simple test to check if your pan is hot enough is to sprinkle a drop of water on it; if the pan is hot enough, the water should sizzle and skip across the surface.

Step 4: Add oil to the pan

Use a neutral-tasting oil with a high smoke point, such as canola, peanut, or avocado oil. Coat the pan with the oil and let it heat up until it's shimmering hot.

Step 5: Sear the tuna steaks

Carefully place the tuna steaks in the hot pan and press them down with a spatula. Sear for 30 seconds to 2 minutes on each side, depending on your desired level of doneness. For a good sear, the pan needs to be hot enough to achieve a golden crust in 60-90 seconds. If the seeds start popping, use a splatter guard to protect yourself from the hot oil.

Step 6: Sear the edges

Once both sides of the tuna steaks are seared to your liking, use tongs to hold the fish on its side and sear the edges. The edges will cook quickly, so be careful not to overcook them.

Step 7: Slice and serve

Transfer the seared tuna steaks to a cutting board and cut them into thin slices. Serve immediately. The tuna should be golden on the outside but still rare on the inside, with a crispy crust and a buttery texture.

What to serve with tuna steaks

Tuna steaks are a versatile dish that can be paired with a variety of side dishes to elevate your meal. Here are some ideas for what to serve with tuna steaks:

• Rice and Green Beans: A simple and healthy option, you can serve the tuna steaks on a bed of rice with green beans on the side. This combination provides a nice contrast of colours and textures.
• Salad: A fresh and light option, a green salad is always a good standby to pair with tuna steaks. You can also get creative and make an Asian-style salad with a vinaigrette dressing, or a watermelon feta salad with mint and balsamic.
• Roasted Vegetables: Roasted green beans with walnuts or blackened green beans are a great way to add some crunch and flavour to your meal. You could also try roasting other vegetables like broccoli, Brussels sprouts, or sweet potatoes.
• Stir-Fry: A stir-fry is a quick and easy option that can be made with a variety of vegetables, such as baby bok choy, Napa cabbage, or mixed vegetables.
• Beans and Greens: This classic pairing of white beans and escarole (or other leafy greens) is a tasty and inexpensive option that can be prepared in just 15 minutes.
• Wild Rice Fried Rice: Wild rice has a nutty, rich flavour that pairs well with tuna steaks. You can make fried rice with soy sauce, fresh soy sauce, and toasted sesame seeds.
• Fruit Salsa: A spicy mango and/or pineapple salsa can add a sweet and tangy flavour to your tuna steaks. You could also try a black bean corn mango salsa.
• Shrimp Chow Fun: This addictive noodle dish is a great accompaniment to a light fish dinner. It's made with wide, flat rice noodles, red bell pepper, scrambled eggs, and green onion.
• Dipping Sauce: A simple dipping sauce made with soy sauce, rice wine vinegar, lime juice, green onions, ginger, toasted sesame oil, and red pepper flakes can add some extra flavour to your tuna steaks.

Frequently asked questions