Pan-Seared Tuna: Rare, Tender, Perfect

Pan-seared sashimi tuna is a simple, elegant, and delicious dish that can be prepared in just a few minutes. This recipe is perfect for a quick and healthy meal any time of the year and can be served as a light lunch, appetizer, or dinner. The key to this dish is to carefully monitor the cooking time to ensure the fish is not overcooked. The tuna steaks are typically seared for about 30 seconds to 1 minute on each side, resulting in a crispy crust on the outside while leaving the inside raw or rare. The inside of the tuna has a mild, slightly sweet, and meaty flavour, with a firm and buttery texture. To enhance the flavour of the tuna, it is typically coated in a mixture of spices and seeds, such as sesame seeds, salt, pepper, and dried herbs, giving it a golden crust. This dish is often served with soy sauce, rice vinegar, hoisin sauce, or other dipping sauces, and can be paired with sides such as rice, salad, or vegetables.

How to get the perfect sear

To get the perfect sear on your sashimi tuna, there are a few key steps to follow. Firstly, it is important to start with very fresh, sushi-grade ahi tuna, as you will only be lightly searing the outside, leaving the inside raw. The freshness and quality of the fish are crucial, so don't attempt this with lower-grade fish. Make sure your tuna is fully thawed and patted dry before cooking. Next, you'll want to season the tuna with salt and pepper, and perhaps a little sesame oil. You can also press sesame seeds onto the tuna at this stage.

Now, it's time to heat up your pan. Use a cast-iron skillet or a non-stick pan and heat it to medium-high or high heat. You want the pan to be very hot before adding the tuna. Add a high-heat oil like avocado oil or peanut oil to the pan. Carefully place the tuna in the pan and press it down with a metal spatula. Sear each side for about 30-60 seconds for a rare finish. If you want your tuna more well-done, increase the searing time to 2-3 minutes per side. The goal is to get a nice golden crust without cooking the tuna all the way through.

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

Marinating the tuna

Firstly, ensure you have a fresh block of sashimi-grade tuna. The quality of the fish is essential, so opt for the highest grade available. You can ask your local fishmonger or grocery store for their recommendations. Look for tuna with a vibrant red colour, as this indicates freshness.

Next, you will need to prepare your marinade. A simple yet effective marinade can be made by combining soy sauce, sesame oil, and seasonings like salt, pepper, and garlic. You can also add other ingredients like honey, ginger, or scallions for extra flavour. The marinade should be well-mixed, and you can adjust the quantities to your taste preferences.

Now it's time to apply the marinade to the tuna. Place your tuna steaks in a container or plastic bag and pour the marinade over them, ensuring each steak is well-coated. You can use your hands or a brush to ensure the marinade is evenly distributed. Cover the container or seal the bag, and place it in the refrigerator. The marinating time can vary depending on your preference. For a quick meal, you can marinate the tuna for at least 10 minutes, or even up to overnight for a more intense flavour.

While the tuna is marinating, you can prepare the rest of your ingredients and gather your equipment. Ensure your skillet is non-stick or well-seasoned cast iron to prevent the tuna from sticking. You will also need a sharp knife to slice the tuna after searing.

Once the tuna has finished marinating, remove it from the refrigerator and pat the steaks dry with paper towels. This step will help ensure a good sear on the surface of the tuna. You can now proceed to pan-sear your tuna steaks, following the instructions provided in the previous response.

Remember, the key to a good marinade is to allow enough time for the flavours to penetrate the tuna, so don't rush this step if you can help it!

Choosing the right tuna

When it comes to choosing the right tuna for your pan-seared sashimi tuna, there are several important factors to consider. Firstly, it is recommended to use sushi-grade or sashimi-grade tuna, which indicates that it is of high quality and safe to consume raw. You can typically find these grades at reputable stores, such as Whole Foods, specialty grocery stores, or local fish markets.

The type of tuna you choose is also significant. Yellowfin tuna, also known as ahi tuna, is a popular choice for sashimi due to its firm texture and mild flavour. Another option is bigeye tuna, which falls under the ahi tuna category. Both types of ahi tuna have similar flavour profiles and textures to bluefin tuna but are often more affordable.

When selecting your tuna, pay attention to the specific cuts available. The top part of the tuna, with a pointy triangular shape, is considered the best for sashimi. It is tender and has a mild tuna flavour. If you are using bluefin tuna, you can also consider the belly meat, known as Toro, which is fatty and highly prized.

Some cuts of tuna are less suitable for sashimi. For example, the tail meat of yellowfin tuna is leaner and less flavourful, while the white tendon found near the loin is too tough to chew. In addition, the harashimo cut, located near the tuna's fin, is considered the lowest quality toro due to its semi-fatty nature and high tendon content.

When purchasing tuna, ensure that it is fresh and of high quality. The freshness and quality of the fish significantly impact the final dish. Look for tuna that has a bright, vibrant colour and a fresh smell. It should also be stored and transported properly to maintain its freshness.

Lastly, it is important to prioritise food safety when choosing tuna for sashimi. Consuming raw or undercooked seafood always carries some risk, so it is advisable to purchase tuna that has been frozen at extremely low temperatures to kill potential parasites. Additionally, practice proper food handling and sanitation to minimise the risk of foodborne illnesses.

Cooking methods

Preparation

Before cooking, ensure your tuna steaks are fully thawed and patted dry with clean paper towels. If you want to add extra flavour, marinate the tuna in a mixture of soy sauce, oil, salt, and pepper (with some cayenne for some heat, if you want) for at least ten minutes, or overnight.

Cooking

The best way to cook ahi tuna steaks is in a pan on the stove, but you can also sear them on a grill, or even bake or air fry them.

To cook your tuna steaks in a pan, heat a medium skillet (preferably non-stick or a well-seasoned cast-iron skillet) on medium-high to high heat. When the pan is hot, add oil to the pan. Sear the tuna steaks for 30 seconds to 1 minute on each side for medium-rare (less time for rare; more time for medium). For best results, watch closely and be ready to flip because they sear very quickly.

You can also grill your tuna steaks. Season the fish, then place them on a preheated grill at high heat. Grill each side for about 2 minutes, until they are charred on the outside but remain raw on the inside.

Alternatively, bake your seasoned ahi tuna steaks in the oven at 450 degrees Fahrenheit for eight to 10 minutes. You can flip the steaks halfway through the bake, but it's not necessary.

Finally, you can cook your seasoned ahi tuna steaks in an air fryer. Preheat the air fryer to 380 degrees Fahrenheit, then air fry the tuna for four minutes.

Serving suggestions

There are many ways to serve pan-seared sashimi tuna. Here are some ideas:

• As a main dish, served with a dipping sauce such as soy sauce, coconut aminos, or tamari sauce.
• In a taco with salsa or in a tuna poke bowl.
• As a chip dip, served with sliced tuna over some chunky guacamole.
• In a rice bowl with green beans or broccoli and a drizzle of homemade spicy mayo or other sauce.
• For a super healthy and low-carb meal, serve it on a bed of greens with an Asian-style dressing.
• In a seared tuna poke bowl with raw fish, or seared for a little less time than usual and cut into cubes.
• On top of avocado toast.
• In a salad with a sesame ginger dressing.
• With white rice, a little shoyu, some radish sprouts, a few slivers of nori, and some toasted sesame seeds.

Frequently asked questions