Pan-Seared Tuna Steak: A Quick, Delicious Dinner

Tuna steaks are a great option for a quick, healthy, and delicious meal. With their meaty texture and rich flavour, tuna steaks are a favourite among food enthusiasts and can be prepared in a variety of ways. In this article, we will focus on how to cook tuna steaks in a pan to achieve a perfect sear on the outside while keeping the inside tender and juicy.

Choosing the right tuna

Tuna steaks are a delicious and healthy meal, packed with protein and healthy fats. When choosing the right tuna, there are several things to consider to ensure the best quality and flavour.

Firstly, it is important to buy fresh tuna that has been recently caught. Tuna has a high oil content, which means it can go off more quickly than other fish. Look for tuna that has been kept cold, ideally in a refrigerator or on ice. Fresh tuna should look moist but not slimy, and it should smell delicately of the sea. Avoid tuna with a rainbow sheen or brown streaking, as this indicates oxidation and will affect the flavour.

When it comes to colour, this can vary depending on the variety of tuna. Bluefin and yellowfin tuna have a deep red colour, while albacore is a pale pink hue. The rich colour of tuna is due to high levels of myoglobin, a protein that breaks down when heated.

If possible, choose thicker steaks, as these will cook better and are less likely to dry out. Tuna is usually sold as steaks, but you may also find strips of loin for sushi and sashimi, or ventresca steaks (toro) cut from the fatty belly. For steaks and loin, look for firm, dense red or dark red flesh.

Finally, sustainability is an important consideration when buying tuna. Check that the tuna is from a sustainable source, such as wild-caught or well-regulated farms. You can also refer to the Marine Stewardship Council website for the latest advice.

By following these tips, you can choose the right tuna to create a delicious and healthy tuna steak meal.

Marinating the tuna

Marinating tuna steaks is a great way to add flavour to the surface of the fish. Tuna has a robust flavour, so you can be bold with your choice of herbs and spices without overwhelming its taste.

Tuna steaks pair particularly well with Asian-inspired flavours. Try marinating your tuna in a simple sauce like teriyaki, orange sauce, or soy sauce. You could also use olive oil and lemon juice, along with fresh herbs such as rosemary or tarragon, salt, and pepper.

When marinating, remember that tuna only needs a short time to absorb the flavours—around 15 minutes to 4 hours in the refrigerator.

If you're not a fan of marinating, you can simply brush the tuna steaks with olive oil and season them with salt and pepper before placing them in a hot pan.

Preparing the pan

Choose the Right Pan

Select a heavy-based skillet or frying pan that is large enough to fit the number of tuna steaks you plan to cook. A cast-iron skillet or a heavy-bottomed skillet is ideal, as it can withstand high temperatures and provide even heat distribution. Avoid using non-stick pans, as they are not suitable for high-heat cooking and can ruin the coating.

Preheat the Pan

Place the skillet on the stove and turn the heat to medium-high or high. It is essential to preheat the pan until it is very hot to achieve a good sear on the tuna steaks. Wait until the pan is smoking hot before adding any oil or butter. This step is crucial, as it helps create a crispy crust on the tuna steaks while keeping the inside moist and tender.

Oil the Pan

Once the pan is hot, you can add oil or butter to it. Use a heat-proof basting brush, a paper towel lightly dipped in oil, or remove the pan from the heat and spray it with oil. Do not spray oil onto a hot pan, especially over a gas stove, as it can be a fire hazard. The oil helps prevent the tuna from sticking to the pan and adds a bit of flavour. If you are using a well-seasoned cast-iron pan, you may not need to add oil, as the natural non-stick patina should be sufficient.

Test the Heat

To check if the pan is hot enough, drip a few drops of water onto the surface. If the water sizzles and evaporates immediately, the pan is ready for cooking. You can also test the heat by holding your hand about an inch above the pan's surface; if you feel intense heat, the pan is ready.

Prepare the Tuna Steaks

While the pan is heating up, you can prepare the tuna steaks by brushing them lightly with oil and seasoning them with salt and pepper, or other desired spices and herbs. You can also coat the steaks with sesame seeds, which will add a fragrant and flavorful crust. Ensure the steaks are patted dry with paper towels before adding oil, as moisture can prevent browning and affect the searing process.

Add the Tuna Steaks to the Pan

Once the pan is hot and prepared, gently place the tuna steaks into it. The steaks should sizzle when added, indicating that the pan is at the right temperature. Place the steaks in the pan without overcrowding, as this can cause steaming instead of searing. Cook the tuna steaks for the recommended time, usually around 1-2 minutes on each side for a medium-rare doneness, adjusting the time based on your desired level of doneness.

Cooking the tuna

Tuna steaks are best cooked rare or medium-rare. This is because tuna dries out quite quickly and becomes crumbly when overcooked. The centre should be raw, pink or red.

Before cooking, pat the tuna steaks dry with paper towels. This will help the steak to brown and develop a nice crust.

Brush the tuna steaks lightly with oil and season with salt and pepper. You can also add dried herbs and spices like parsley, thyme, dill or garlic powder. For an Asian-inspired flavour, coat the steak with sesame seeds.

Use a heavy-bottomed skillet or a heavy-based skillet. Add oil and heat over medium-high heat until hot. You can test if the pan is hot enough by adding a drop of water – if it sizzles, the pan is ready.

Place the tuna steaks in the pan. You should hear a sizzle. Sear each side for 30 seconds to 2 minutes, depending on the thickness of the steak and your desired level of doneness. For a nice crust, cook for around 3-4 minutes per side.

When the steaks are done to your liking, remove them from the heat and let them rest for a couple of minutes before serving.

Note: If you are using a non-stick pan, do not heat the pan until it is smoking hot as this will ruin the non-stick coating.

Serving suggestions

Tuna steaks are a versatile dish, and can be served hot or cold. They are delicious on their own, but also work well with a variety of sauces and sides.

If you're serving your tuna hot, it's best to do so slightly warm or at room temperature. This is because the temperature difference between the outside and inside of the steak can be jarring when it's hot.

For a simple side, try sauteed or steamed vegetables. If you want something more substantial, roasted vegetables, pasta salad, or a leafy green salad are all great options. Sweet potato or French fries are also a tasty choice if you're serving your tuna as a more casual dish.

If you're looking for a sauce to accompany your tuna, there are several options. A vibrant and fresh Sauce Vierge (a light French sauce) is a popular choice and goes well with the mild flavour of the tuna. A Mexican salsa or pico de gallo would also pair nicely with the fish, adding a bright, jumping flavour. For something more herbal, a salsa verde or pesto is a terrific choice. Just be sure to use sparingly, as these sauces have a stronger flavour. A chimichurri sauce or Japanese ginger sauce would also complement the tuna well. If you're looking for something more classic, a lemon vinaigrette is always a good option when serving fish.

If you're serving your tuna cold, it's a great addition to salads and sandwiches.

Frequently asked questions