Tuna: Pan-Searing Safety Tips

Pan-searing tuna is a great way to enjoy this fish with a crispy exterior and a rare, tender centre. But is it safe? The short answer is yes, but there are some important things to keep in mind. Firstly, it is recommended to use sushi-grade or sashimi-grade tuna, as this has been deemed safe to eat raw by the fish market. This grade of tuna will likely be more expensive, but it is worth it to reduce the risk of food poisoning.

Parasites are a concern with raw or undercooked fish, but tuna is one of the least likely types of fish to have parasites. Freezing tuna at a very low temperature can kill any potential parasites, so buying frozen tuna can also be a safe option.

When pan-searing tuna, it is important to cook it at very high heat for a short amount of time, usually less than a minute per side. This will give the exterior a nice sear while leaving the interior rare. It is also important to thoroughly cook any vegetables or garnishes that are served with the tuna to reduce the risk of foodborne illness.

In terms of nutrition, tuna is a healthy option as it is high in Omega-3s and vitamin B12. However, it is important to note that consuming raw or undercooked seafood is always done at your own risk.

Is it safe to eat raw tuna?

Tuna is a popular fish worldwide, often served raw in dishes like sushi and sashimi. While it is possible to eat raw tuna safely, there are some important considerations to keep in mind.

Firstly, raw tuna can contain parasites such as Opisthorchiidae and Anisakadie, which can cause intestinal infections, diarrhoea, vomiting, and fever in humans. One study found that 64% of Pacific bluefin tuna samples from Japanese waters were contaminated with Kudoa hexapunctata, a parasite that causes diarrhoea. Additionally, bluefin and yellowfin tuna samples from the Pacific Ocean were found to contain Kudoa parasites, which can cause food poisoning. Consuming raw tuna, therefore, increases the risk of parasitic infections. However, it is important to note that most parasites can be killed by cooking or freezing the tuna.

Another concern with eating raw tuna is its high mercury content, especially in larger species such as albacore, yellowfin, bluefin, and bigeye. Mercury is a heavy metal that can accumulate in the human body, leading to serious health issues like brain and heart damage. Even healthy individuals should consume tuna in moderation to avoid excessive mercury intake. The recommended intake is 85-140 grams of tuna, 2-3 times per week, to get enough omega-3 fatty acids without exceeding safe mercury levels.

Furthermore, raw tuna has been linked to an increased risk of Salmonella infection, with symptoms including diarrhoea, fever, and stomach cramps.

To minimise the risks associated with consuming raw tuna, it is essential to obtain it from a reputable source and ensure proper handling and storage. The Food and Drug Administration (FDA) recommends freezing raw tuna to eliminate parasites. This can be done by freezing at -20°C or lower for 7 days, or at 35°C or below for 15 hours, or by freezing at -35°C or below and then storing at -20°C or below for 24 hours. It is also crucial to defrost frozen tuna in the refrigerator before consumption.

In summary, while it is possible to safely consume raw tuna, it is important to be aware of the potential risks and take the necessary precautions. Cooking tuna is always the best way to eliminate parasites and reduce the risk of foodborne illnesses.

What is the best way to cook ahi tuna steaks?

Ahi tuna is a meaty fish that can be enjoyed in many different ways. It is usually cooked rare or medium-rare and is often served seared on the outside and raw on the inside. The best way to cook ahi tuna steaks is in a pan on the stove, but you can also grill, bake or air fry them.

Ingredients:

• 2 ahi tuna steaks (about 4 oz. each, 1" thick)
• 2 tablespoons soy sauce
• 1 tablespoon toasted sesame oil
• 1 tablespoon honey
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper to taste
• 1/4 teaspoon cayenne pepper (optional)
• 1 tablespoon canola oil or olive oil
• Green onions, toasted sesame seeds, and lime wedges for serving (optional)

Method:

• Pat the ahi tuna steaks dry with a paper towel. Place on a plate or inside a plastic bag.
• Mix the soy sauce, toasted sesame oil, honey, kosher salt, pepper, and cayenne pepper until the honey is fully dissolved. Pour over the ahi tuna steaks and turn to coat completely.
• Optional: allow to marinate for at least 10 minutes, or up to overnight in the refrigerator. Also optional: Reserve a spoonful or two of the marinade before coating the fish for drizzling on top after cooking.
• Heat a medium skillet (preferably non-stick or a well-seasoned cast iron skillet) on medium-high to high until very hot (or medium-high for non-stick).
• Add the canola oil to the hot pan. Sear the tuna for 1 – 1½ minutes on each side for medium-rare (2 -2½ minutes for medium-well to well, 30 seconds for very rare). Note: the timing will depend on the thickness of the tuna steaks, how hot your burners are, and your preference for doneness.
• Remove to a cutting board. Slice into 1/2 inch slices and serve garnished with green onions, toasted sesame seeds, and a squeeze of fresh lime juice, if desired.

Tips:

If you are using thinner or thicker tuna steaks, adjust the searing time accordingly. For tuna steaks less than 1 inch thick, sear for no more than 1 minute per side. For thicker steaks, you may need to sear for 2 minutes per side.

Safety:

There is always a risk when eating raw or undercooked seafood. If you are nervous about eating raw fish, you can choose to cook the ahi tuna steaks all the way through. If you buy sushi-grade ahi tuna, it will have been frozen at a temperature that kills any potential parasites.

How do you sear tuna?

To sear tuna, you'll first want to prepare the tuna steaks. Cut your tuna into even-sized steaks if it isn't already, and pat each steak dry with a paper towel. The steaks don't need to be completely dry, but you don't want any excess water beyond the natural moisture of the meat, as this will turn to steam in the hot pan and prevent the crispy, caramelised exterior you want from forming.

Next, you'll want to heat oil in a pan on the stove. Use a medium-high or high heat for about five minutes or until the pan starts smoking. Add cooking oil to the hot pan—it should start to shimmer immediately. Use an oil with a high smoke point, such as canola oil, rather than olive oil.

Now you're ready to add the steaks to the pan. Season the steaks lightly on both sides with salt and pepper, then carefully place them in the hot pan. Lay the steaks away from you to protect yourself from getting sprayed with hot oil. The meat should begin to sizzle immediately.

Sear each side for 1-2 minutes. The key to searing is to cook at a high heat for a short length of time. Cooking at a low temperature will prevent you from getting the crispy texture you want, and cooking for too long will risk drying out the inside of the meat.

Once the outside of the tuna is crispy and well-browned, the fish is ready to eat. Sprinkle the steaks with lemon juice for added flavour, then cut the meat against the grain of the muscle into strips. This severs the tough muscle fibres, making the meat more tender.

Note that it's not important for the inside of the meat to be cooked all the way through. In fact, most restaurants will deliberately leave the inside of tuna steaks very rare. Good-quality tuna is safe to eat seared with the inside rare, but if you're worried about the possibility of disease, use a cooking thermometer. Most cooking resources recommend an internal temperature of about 125°F (51°C).

You can also sear tuna on a barbecue. Get the grill nice and hot, paint the bars with a little oil, and lay your steaks down to cook for 1-2 minutes on each side.

What is the best way to serve pan-seared tuna steaks?

Pan-seared tuna steaks are best served rare or medium-rare, with a crispy crust on the outside and a raw centre.

To achieve this, you'll want to sear the steaks in a pan with butter, olive oil, and peppercorns for about 30 seconds to 1.5 minutes on each side, depending on your desired level of doneness. You can also add salt and cayenne pepper to taste.

If you're grilling the tuna steaks, season them and place them on a preheated grill at high heat. Grill each side for about two minutes, until they are charred on the outside but remain raw on the inside.

You can also bake the seasoned steaks in the oven at 450 degrees Fahrenheit for eight to ten minutes, or air fry them at 380 degrees Fahrenheit for four minutes.

When it comes to serving, pan-seared tuna steaks are great with dipping sauces like soy sauce, coconut aminos, or tamari sauce. You can also slice the tuna thinly and add it to a slaw or salad, like a poke bowl. For a heartier option, serve the tuna in tacos with mango pineapple salsa or on top of chunky guacamole.

For a complete meal, pair the tuna with roasted broccolini or braised bok choy, or serve it on a bed of rice with green beans or broccoli and a drizzle of sauce.

How do you know if tuna is good quality?

When it comes to tuna, there are a few factors that determine its quality. Here are some ways to know if you're getting good-quality tuna:

Freshness

The freshness of tuna is crucial, and there are a few indicators to look out for. Firstly, check the skin colour and appearance, as this can provide some insight into the quality. However, a more reliable indicator is the quality of the flesh. The flesh of high-quality tuna should have a bright red colour and be clear, resembling Red Gatorade or Red Jello. This grade of tuna is typically considered sashimi grade. If the flesh has a slight loss of colour and clarity, it is still good for poke or other cured applications. For grilling, you may come across tuna with a more opaque appearance, but be aware that it can have a bitter taste if eaten raw.

Sourcing and Grading

The way tuna is sourced and graded can also impact its quality. Look for suppliers who practice responsible fishing methods and have a commitment to sustainability. Some certifications to look out for include MSC (Marine Stewardship Council) and Dolphin-Safe. Additionally, check the grading report that accompanies each shipment of fish. This report provides valuable information about the quality of the tuna.

Texture and Flavour

The texture and flavour of tuna can vary depending on the species. White albacore tuna has a milder taste and a firmer texture, making it ideal for dishes like tuna steaks or salads. On the other hand, light tuna, usually skipjack or yellowfin, has a stronger flavour and a softer texture. It's often more affordable and works well in recipes where you want a bold tuna taste, such as sandwiches or casseroles.

Packaging

When it comes to canned tuna, the packaging can also give you clues about the quality. Opt for brands that practice sustainability and check the "best by" date. Avoid dented or swollen cans, and look for BPA-free cans to ensure the safest option.

Safety

If you're pan-searing tuna, it's important to note that there are some potential risks associated with consuming raw or undercooked seafood. While tuna is one of the fish least likely to have parasites, there is still a small risk. To reduce this risk, it's recommended to buy sushi-grade or sashimi-grade tuna, which has been frozen at a temperature that kills potential parasites. Additionally, searing the outside of the tuna can help kill bacteria, reducing the chances of foodborne illness.

Frequently asked questions