Pan-Seared Ahi Tuna: A Taste Of The Sea

Pan-seared ahi tuna is a mild-flavoured, meaty fish with a buttery texture. It is often compared to beef steak, with a crispy, salty exterior and a supple, tender interior. The taste is not fishy, but rather meaty and buttery, and the texture is soft and tender. It is a great starter fish for those who are not big fans of seafood because the flavour is not strong.

What is Ahi Tuna?

Ahi tuna is a meaty fish that can be enjoyed in many different ways. It is a type of tuna that is divided into two species: yellowfin and bigeye. Ahi tuna is a fairly easy fish to find and is most likely available in your local grocery store's frozen or fresh seafood section.

Species of Ahi Tuna

Yellowfin

Yellowfin tuna is recognised for its milder flavour and firmer texture. These characteristics make yellowfin tuna slices popular for sashimi.

Bigeye

Bigeye tuna is known for its rich, buttery taste and smooth texture. Bigeye tuna steaks are perfect for grilling.

Ahi tuna is a great fish to have on hand because it's tasty and versatile. A simple cut of ahi tuna tastes delicious on its own, mixed into a salad, or worked into a complex recipe. When you purchase ahi tuna, there's no limit to what you can create with it.

Health Benefits of Ahi Tuna

Ahi tuna is an excellent source of vitamin B12, which is a key vitamin for making DNA. It also helps your body form new red blood cells and prevents you from developing anemia.

Tuna has high levels of omega-3 fatty acids, which help decrease low-density lipoprotein (LDL) cholesterol and omega-6 fatty acids that can build up inside the heart's arteries. Getting more omega-3 is linked to lower rates of cardiovascular disease, including heart attacks.

Ahi tuna is a lean meat, which means it's relatively high in protein while being low in calories. Swapping red meat for lean fishes like tuna may help you lose weight faster.

How to cook Ahi Tuna

Ingredients

Ahi tuna is a type of tuna that can be divided into two species: yellowfin and bigeye. It is commonly used to make sushi and is often cheaper than bluefin tuna. When buying ahi tuna, it is important to ensure it is fresh, sushi-grade fish as it will only be lightly seared on the outside, leaving the inside raw.

Pan-Searing

The best way to cook ahi tuna steaks is to pan-sear them. This method ensures a crispy crust on the outside while leaving the inside raw. Here is a step-by-step guide:

• Marinate the tuna: Ahi tuna steaks can be marinated in a mixture of soy sauce, oil, salt, and pepper, and cayenne pepper. It is recommended to marinate the tuna for at least ten minutes or even overnight for more flavour.
• Prepare the pan: Use a non-stick or well-seasoned cast-iron skillet for cooking the tuna. Heat the pan on medium-high to high heat until it is very hot, usually for about 3-5 minutes.
• Add oil to the pan: Once the pan is hot, add a high-heat oil such as canola oil or olive oil.
• Sear the tuna: Carefully place the marinated tuna in the hot pan and sear for about 1-2 minutes on each side for medium-rare. The cooking time will depend on the desired level of doneness and the thickness of the tuna steaks.
• Rest and slice the tuna: After searing, remove the tuna from the pan and let it rest for a few minutes before slicing it into 1/2-inch thick slices.

Grilling

Ahi tuna steaks can also be grilled. Here is a simple method:

• Heat a grill pan on the stove until very hot but not smoking.
• Brush the tuna: Brush one side of the tuna steaks with extra virgin olive oil and season with sea salt and fresh ground pepper.
• Grill the tuna: Place the tuna steaks, oiled side down, into the grill pan. Brush the other side with olive oil and season with salt and pepper. Grill each side for about 2 1/2 minutes for medium-rare.
• Rest and serve: Remove the grilled tuna from the pan and let it rest for 5 minutes before slicing or serving.

Serving Suggestions

Ahi tuna can be served in a variety of ways. Here are some suggestions:

• Slice the tuna and serve it with rice and green beans or broccoli, and a drizzle of sauce such as homemade spicy mayo.
• Serve the tuna on a bed of greens with an Asian-style dressing.
• Use the tuna in a seared tuna poke bowl with raw fish and other ingredients.
• Top avocado toast with sliced tuna for a delicious and healthy breakfast or snack.
• Serve with lemon wedges, grilled asparagus, and polenta.
• Pair it with an Asian Cucumber Salad and Seasoned Japanese Rice with Furikake for a light and refreshing meal.

How to season Ahi Tuna

Ahi tuna is a mild-flavoured fish with a light texture, so it lends itself well to a variety of seasonings and marinades. Here are some tips and suggestions for seasoning and cooking this delicious fish.

Choosing and Preparing Your Tuna

First, make sure you choose fresh, sushi-grade ahi tuna that has a deep red or purple colour and no fishy odour. You can also use frozen tuna steaks, but be sure to thaw them in the refrigerator before cooking. Cut the tuna into serving-sized steaks, ideally about 0.75"-1" thick.

Before seasoning and cooking, it's important to bring the tuna to room temperature by letting it sit for at least 20 minutes. This will ensure that the fish cooks evenly.

Seasoning and Marinades

Ahi tuna is often compared to a beef steak, and like a steak, it can be seasoned simply with salt and pepper. You can also add cayenne pepper for a little extra kick.

If you want to get a bit more creative, you can make a marinade or spice rub. Here are some ideas for seasonings and marinades to complement the mild flavour of ahi tuna:

• Soy sauce, olive oil, salt, and pepper
• Soy sauce, toasted sesame oil, honey, salt, pepper, and cayenne pepper
• Soy sauce, olive oil, butter, whole peppercorns, salt, and cayenne pepper
• Soy sauce, hoisin sauce, rice vinegar, and fresh ginger
• Honey-lime marinade: lime juice, olive oil, rice vinegar, garlic, cilantro, ginger, salt, and pepper
• Soy sauce, lemon juice, garlic, ginger, salt, and pepper
• Five-spice mix: Szechuan pepper, black peppercorns, coriander seed, star anise, and fennel seed
• Sesame seed crust: sesame seeds, granulated garlic or onion powder, dried thyme or Italian seasoning, salt, pepper, and sugar

Cooking Your Seasoned Ahi Tuna

Once you've chosen your seasonings or marinade, it's time to cook your tuna. The best way to cook ahi tuna steaks is to sear them in a very hot pan for about 45 seconds to 2 minutes per side, depending on the thickness of the steaks and your desired level of doneness. You can also grill, bake, or air fry them.

Remember, ahi tuna is best enjoyed medium-rare, so be careful not to overcook it. The inside should still be raw, while the outside should have a crispy crust.

Serving Suggestions

Ahi tuna pairs well with a variety of sides, including rice, quinoa, sauteed vegetables, and pickled onions. You can also serve it with a dipping sauce such as soy sauce, teriyaki sauce, or spicy mayo.

Enjoy your delicious and perfectly seasoned ahi tuna!

How to sear Ahi Tuna

Pan-seared ahi tuna is a quick, easy, and healthy meal that can be prepared in under 10 minutes. Here is a step-by-step guide on how to sear ahi tuna:

Ingredients:

• 2 ahi tuna steaks (about 4-5 oz. each, 1-1.5" thick)
• 1-2 tablespoons of soy sauce
• 1 tablespoon of toasted sesame oil
• 1 tablespoon of honey (optional)
• 1/2 teaspoon of kosher salt
• 1/4-1/2 teaspoon of black pepper
• 1/4 teaspoon of cayenne pepper (optional)
• 1 tablespoon of canola oil or olive oil
• Optional garnishes: green onions, toasted sesame seeds, lime wedges

Instructions:

• Pat the ahi tuna steaks dry with a paper towel and place them on a plate or in a plastic bag.
• Prepare the marinade by mixing soy sauce, toasted sesame oil, honey (if using), kosher salt, black pepper, and cayenne pepper (if using) in a bowl. Whisk until the honey is fully dissolved.
• Pour the marinade over the tuna steaks, turning them to coat completely. You can marinate the tuna for at least 10 minutes or up to overnight in the refrigerator.
• Heat a medium skillet, preferably non-stick or well-seasoned cast iron, on medium-high to high heat. For cast iron, heat for about 3-5 minutes, and for non-stick, heat for about 1 minute.
• Add the canola or olive oil to the hot pan.
• Sear the tuna steaks for about 1-2 minutes on each side for medium-rare. Adjust the cooking time for rarer or more well-done steaks.
• Remove the steaks from the pan and let them rest on a cutting board for a few minutes.
• Slice the tuna into 1/2-inch thick slices and serve garnished with green onions, toasted sesame seeds, and a squeeze of lime juice, if desired.

Tips:

• If you are using frozen tuna steaks, make sure they are completely defrosted before cooking.
• To defrost frozen tuna, remove them from the vacuum-sealed packaging and leave them on a plate, covered in plastic wrap, in the fridge for 24 hours before cooking.
• Pat the tuna dry before cooking to ensure a better sear.
• If you prefer your tuna steaks well-done, cook them until they are no longer pink in the center.
• For food safety, it is recommended to use sushi-grade or sashimi-grade tuna when consuming raw or undercooked tuna.

What does it taste like?

Pan-seared ahi tuna is a mild-flavoured, meaty fish with a buttery texture. It is not fishy and has a "meaty" firm, buttery texture.

Ahi tuna is a type of tuna that is divided into two species: yellowfin and bigeye. Bigeye tuna has a buttery taste and a smooth texture, while yellowfin has a milder flavour and firmer texture.

Ahi tuna is often served rare or medium-rare, with a crispy crust on the outside and a tender, raw inside. The outside is salty and crispy, while the inside is supple, soft and tender.

Ahi tuna is seasoned before cooking, with salt and pepper, or sauces like teriyaki, orange sauce, or soy sauce. It can also be marinated in a mixture of soy sauce, oil, salt, and pepper.

The tuna is then seared in a hot pan with butter, olive oil, and peppercorns for about 30 seconds to 1.5 minutes on each side, depending on the desired level of doneness.

The result is a mild, slightly sweet, and "meaty" fish with a buttery texture that is not fishy.

Frequently asked questions