Tasty Tuna: Perfect Pairings

Pan-seared tuna is a versatile dish that can be served with a variety of sides and flavours. The tuna itself is usually cooked rare, with a crispy, salty, savoury exterior and a supple, soft, tender inside.

A popular way to serve pan-seared tuna is with an Asian twist. This can include serving the tuna with rice, salad, and an Asian-style dressing, or with an Asian Cucumber Salad and Seasoned Japanese Rice with Furikake. Soy sauce, sesame seeds, and sesame oil are also common additions to a pan-seared tuna dish.

For a more Mediterranean approach, pan-seared tuna can be served with herbs, such as herbes de Provence, and paired with a salsa verde or roasted red pepper sauce. It can also be served with warm vegetables and grains, or used as a topping for a Niçoise salad.

Marinade options

Soy Sauce, Oil, and Seasoning

A simple yet effective marinade can be made with soy sauce, oil, and seasoning. The oil can be toasted sesame oil, canola oil, olive oil, or avocado oil. For seasoning, you can use salt, pepper, and/or cayenne pepper. Marinate the tuna for at least 10 minutes or overnight in the refrigerator.

Sesame Seed Crust

For a sesame seed crust, mix sesame seeds, granulated garlic or onion powder, dried herbs (such as thyme or Italian seasoning), salt, pepper, and sugar. Coat the tuna in soy sauce or liquid aminos, then generously sprinkle the sesame seed mix onto the tuna, pressing it into the flesh.

Lemon Juice, Molasses, and Ginger

For a tangy marinade, mix olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic. Place the tuna in a resealable plastic bag or airtight container, pour in the marinade, and leave at room temperature for 20 minutes.

Soy Sauce, Sesame Oil, and Ginger

A more traditional Asian-style marinade can be made with soy sauce, sesame oil, grated ginger, minced garlic, lime juice, and scallions. Marinate the tuna for at least an hour in the refrigerator.

Spicy Marinade

To add some spice to your tuna, try adding sambal oelek, gochujang, wasabi, or hot chili oil to your marinade.

Pan-searing methods

Pan-searing is a cooking method that involves heating a pan to a high temperature, adding oil or butter, and cooking the food on both sides until it is browned and cooked to the desired level. This technique is used to achieve a crispy, browned, and caramelized exterior on meats and vegetables. Here are some tips and methods for pan-searing:

Equipment

Use a cast-iron pan, a stainless steel skillet, or a frying pan (not non-stick) for the best sear. These pans are ideal for high-heat cooking and creating a solid, browned crust. However, for delicate foods like salmon, a non-stick skillet is recommended to prevent sticking and falling apart.

Oils

Use a stable, high-heat oil like avocado oil or peanut oil to prevent excess smoking. Avoid using non-stick pans with high-heat oils as they can degrade the coating.

Browning

Don't be afraid to let the food brown properly. Beginners often flip the food too early, but a good sear takes a few minutes to develop a deep golden brown color. For red meats like steak, a deep brown color is necessary for optimal flavor and texture.

Pan Temperature

Make sure the pan is very hot before adding the food. For delicate foods like fish, it is crucial to have a hot pan to cook the exterior quickly while leaving the inside raw or undercooked.

Don't Overcrowd the Pan

Cooking food that is too close together will create additional moisture, slowing down the browning process. Use a larger pan or cook in batches to ensure quick browning without overcooking.

Flip at the Right Time

When a proper crust has formed, the food should easily flip without sticking. If you notice sticking, wait a little longer before flipping.

Use a Meat Thermometer

For cooking meat, use a meat thermometer to check that the inside has reached the desired temperature.

Transfer to the Oven (Optional)

For thick cuts of meat, you can transfer the pan to the oven to finish cooking if the outside has browned but the inside is still undercooked.

Make a Pan Sauce (Optional)

If desired, create a quick pan sauce using the drippings left in the pan after cooking.

Salad toppings

Pan-seared tuna is a versatile dish that can be served with a variety of salad toppings. Here are some ideas for salad toppings that will complement the flavours of the tuna:

Asian-style salad

As suggested by one source, an Asian-style salad can complement the flavours of the tuna. This could include ingredients such as cucumber, spinach, grated carrots, green onion, cilantro, thin fried noodles, and a ginger sesame vinaigrette. This type of salad would pair well with the sesame and soy sauce flavours often used in pan-seared tuna recipes.

Celery, onion, and lemon

These three ingredients are commonly used in classic tuna salads and can add a refreshing and crisp flavour to your dish. The celery and onion provide a crunchy texture, while the lemon adds a tangy twist. This combination of toppings would be especially good if you are looking for something light and refreshing to pair with your tuna.

Sweet pickle relish

If you are looking for a touch of sweetness to offset the savoury flavours of the tuna, sweet pickle relish is a great option. This can be added to a tuna salad or used as a topping for your pan-seared tuna. It will provide a burst of flavour and a contrasting texture to the dish.

Avocado

Avocado is a healthy and tasty option that can be used in a variety of ways. You could make a tuna salad with avocado, or simply serve the tuna on top of avocado halves. The creamy texture and mild flavour of avocado will complement the tuna without overwhelming its delicate taste.

Sesame seed crust

While not exactly a salad topping, a sesame seed crust is a common addition to pan-seared tuna. The sesame seeds provide a crunchy texture and a nutty flavour that pairs well with the tuna. This crust can be created by coating the tuna in soy sauce and a mixture of sesame seeds, garlic or onion powder, dried herbs, salt, pepper, and sugar before searing.

Rice bowl options

Pan-seared tuna is a versatile dish that can be served in a variety of ways, including as a rice bowl. Here are some ideas for creating delicious and flavourful rice bowl options with pan-seared tuna as the star:

Rice Bowl Base

Start with a base of Japanese rice or white rice. You can use freshly cooked rice or, if you're short on time, use pre-cooked rice from the grocery store. For a healthier option, you can also use brown rice or cauliflower rice.

Vegetables

Add a variety of vegetables to your rice bowl to boost the nutritional value and add colour and texture. Some great options include:

• Green beans
• Broccoli
• Spinach
• Thinly sliced cabbage or fennel
• Carrots
• Daikon radish
• Pickled onions
• Avocado
• Nori (seaweed)
• Radish sprouts

Proteins

The star of your rice bowl is the pan-seared tuna, but you can also add other proteins to make it more filling and enhance the flavour:

• A fried egg
• Tofu
• Edamame beans

Sauces and Dressings

A sauce or dressing can bring all the elements of your rice bowl together. Here are some options:

• Spicy mayo or aioli (garlic-infused mayonnaise)
• Asian-style salad dressing
• Soy sauce
• Sesame oil
• Scallion or ginger vinaigrette

Toppings and Garnishes

To finish off your rice bowl, add some crunchy toppings and fresh herbs for extra flavour and texture:

• Toasted sesame seeds
• Scallions
• Fresh lime juice
• Cilantro
• Nori strips
• Furikake (Japanese seasoning)

Rice Bowl Assembly

Now it's time to assemble your rice bowl! Here's a suggested order for layering the ingredients:

• Start with a base of rice in a bowl.
• Add your choice of vegetables, proteins, and toppings.
• Place the pan-seared tuna on top, sliced into bite-sized pieces.
• Drizzle your choice of sauce or dressing over the tuna and rice bowl.
• Garnish with fresh herbs and a squeeze of lime juice.

Feel free to get creative and experiment with different combinations of ingredients. You can also adjust the portion sizes based on your preferences and how hungry you are! Enjoy your delicious pan-seared tuna rice bowl!

Safety considerations

Safety is a key consideration when preparing and serving pan-seared tuna. Here are some important guidelines to ensure the dish is safe to consume:

Parasites and Bacteria

Tuna may contain parasites that can cause foodborne illnesses. To eliminate this risk, it is crucial to cook or freeze the fish properly. Flash-freezing tuna at extremely low temperatures is an effective method used by caterers and restaurants to kill harmful bacteria. If you are purchasing frozen tuna, ensure it is "sushi-grade" and has been frozen at the appropriate temperature to eliminate parasites.

Mercury Levels

Tuna can have high levels of mercury, which can be harmful to humans when consumed in large amounts. It is recommended that individuals generally consume tuna in moderation, not more than once a week. However, certain individuals, such as pregnant and breastfeeding women, children, older adults, and those with compromised immune systems, should avoid eating raw tuna altogether.

Safe Handling and Storage

Proper handling and storage of tuna are essential to prevent foodborne illnesses. Always defrost frozen tuna in the refrigerator or in a sealed plastic bag submerged in cold water. Do not leave it out at room temperature for extended periods. After marinating, discard any leftover marinade that has come into contact with the raw fish.

Cooking Temperature

To achieve a proper sear on the outside while maintaining a rare or raw center, it is crucial to have a very hot pan, preferably cast iron. Sear the tuna for about one minute on each side for a rare to medium-rare steak. For thicker steaks, you may need to increase the searing time slightly. Avoid overcooking, as this will result in a dry texture.

Safe Consumption

When serving pan-seared tuna, it is essential to inform your guests about the level of doneness. Some individuals may have reservations about consuming rare or raw fish. Additionally, ensure that the tuna is consumed promptly after cooking, as carryover cooking can occur if left to rest for too long, resulting in a higher internal temperature.

By following these safety guidelines, you can confidently prepare and serve pan-seared tuna while ensuring the well-being of yourself and your guests.

Frequently asked questions