Pan-Seared Tuna: A Beginner's Guide

Pan-seared tuna is a quick and easy dish to make at home, offering a fine-dining experience without the fancy restaurant. It's a healthy, delicious, and simple meal that can be made in just a few minutes.

Ahi tuna, or yellowfin tuna, is commonly used for pan-searing and is often cheaper than bluefin tuna with a similar flavour profile and texture. The tuna is usually served rare or medium-rare, seared on the outside, and raw on the inside. It is typically seasoned with salt and pepper and seared in a pan with butter, olive oil, and peppercorns.

The key to achieving the perfect sear is to ensure the pan is very hot before adding the tuna, creating a golden crust without overcooking the fish. This technique locks in the juices, resulting in a crispy exterior and a tender, buttery interior.

Pan-seared tuna is a versatile dish that can be served with various sides, such as rice, green beans, salad, or avocado toast. It's a great option for those who enjoy the taste of fresh, high-quality tuna and want a restaurant-style meal in the comfort of their own home.

What is pan-seared tuna?

Pan-seared tuna is a quick and easy dish to make, requiring only a few minutes to cook. The tuna is usually cooked rare or medium-rare, seared on the outside, and raw on the inside. The tuna is often served as steaks, and the best way to cook them is in a pan on the stove. The steaks are seasoned before being seared in a hot pan with oil and butter to create a crispy crust on the outside while leaving the inside raw.

Ahi tuna, or yellowfin tuna, is commonly used for pan-seared tuna and can be bought fresh or frozen. It is also important to use sushi-grade or sashimi-grade tuna if you plan to eat it raw. The tuna steaks are seasoned with salt and pepper, and sometimes a simple sauce like teriyaki, orange sauce, or soy sauce is added. The pan needs to be very hot before adding the tuna, and it should be seared for about one minute on each side, depending on the desired level of doneness.

There are also recipes for pan-seared tuna that include a sesame seed crust. The crust is made by coating the tuna in a mixture of sesame seeds, garlic or onion powder, dried herbs, salt, pepper, and sugar before searing it in a hot pan. This creates a golden, crispy crust on the outside of the tuna, while the inside remains rare.

Pan-seared tuna is a delicious and healthy dish that is quick and easy to prepare, making it a great option for a weeknight dinner.

How to pan-sear tuna

Ingredients

You will need:

• 2 tuna steaks (about 1" thick)
• Olive oil
• Salt
• Pepper
• Optional: butter, peppercorns, teriyaki sauce, orange sauce, soy sauce, sesame seeds, garlic powder, onion powder, dried herbs, sugar, lime juice, green onions, and cayenne pepper.

Step 1: Prepare the Tuna

Thaw the tuna steaks either in a bowl of cold water or overnight in the fridge. Then, pat them dry with a paper towel.

Step 2: Make the Marinade

You can marinate the tuna in a mixture of olive oil, salt, and pepper. You can also add butter, peppercorns, teriyaki sauce, orange sauce, or soy sauce to the marinade. For extra flavour, coat the tuna in soy sauce or GF liquid aminos before adding the dry ingredients.

Step 3: Make the Crust (optional)

For a crust, mix sesame seeds, granulated garlic or onion powder, dried herbs (thyme or Italian seasoning), salt, pepper, and sugar. Press the mixture into the flesh, coating all sides generously.

Step 4: Heat the Pan

Use a cast-iron skillet and heat it over medium-high heat. You want the skillet to be very hot. Turn on your fan and have a splatter guard or lid handy.

Step 5: Add Oil to the Pan

Once the skillet is hot, add a high-heat oil like avocado oil or peanut oil. Peanut oil adds great flavour.

Step 6: Sear the Tuna

Carefully place the tuna in the pan – don't throw it, as it may splatter. Press it down with a metal spatula and sear for about 45-60 seconds on each side. You want to get a nice golden crust without cooking the tuna all the way through.

Step 7: Slice and Serve

Place the seared tuna on a cutting board. Thinly slice the tuna using a very sharp knife and serve. You can also serve it later, chilled.

Tips:

• Use sushi-grade, Saku Tuna Block for nice, uniform slices.
• Add a little sugar to the spice mix, which will caramelise in the pan and give a golden crust.
• Make sure the pan is hot enough – this is key to getting a good sear.
• Tuna is usually served medium-rare, but you can cook it to your desired level of doneness.

What to serve with pan-seared tuna

Pan-seared tuna is a quick, easy, and delicious meal that can be served with a variety of sides. Here are some ideas on what to serve with pan-seared tuna:

Rice and Green Vegetables

You can serve the tuna with rice and green vegetables such as green beans or broccoli. This creates a well-rounded and nutritious meal.

Asian-Style Salad

A bed of greens with an Asian-style salad dressing is a great option for a light and healthy dish. You can also add some avocado or sesame seeds for extra flavour and texture.

Poke Bowl

Creating a poke bowl with the pan-seared tuna is another delicious option. Poke bowls typically include raw fish, but seared tuna would be an excellent addition, especially if it's cut into cubes.

Avocado Toast

For a more filling option, you can serve the tuna on top of avocado toast. The creaminess of the avocado pairs well with the tuna and provides a satisfying contrast in textures.

Cucumber Salad

A cool and crunchy Asian cucumber salad can complement the pan-seared tuna. It adds a refreshing element to the meal, especially during the summer months.

Japanese Rice

Serving the tuna with seasoned Japanese rice, such as Furikake rice, enhances the flavour of the dish. The rice provides a nice balance to the tuna and can be a filling option.

Other Side Dishes

• Easy Crunchy Asian Slaw
• Farmers Market Fried Rice
• Kyoto-Style Sweet Potatoes with Miso, Ginger, and Scallions
• Mashed Sweet Potatoes with Ginger
• Roasted Butternut with Black Garlic and Miso

How to thaw frozen fish

To pan-sear tuna, it's important to start with a completely defrosted piece of fish. Here are some ways to safely thaw frozen fish:

Overnight Defrosting:

The safest way to defrost frozen fish is to plan ahead and move the fish from the freezer to the refrigerator a day or two before you plan on cooking it. This method keeps the fish at a consistently cool temperature and allows it to thaw gradually. Place the fish on a plate, preferably in a shallow container, and cover it with plastic wrap before putting it in the fridge. If your fish is vacuum-sealed, be sure to remove the packaging before thawing, as botulism-forming bacteria can develop when left at temperatures above 38 °F (3 °C).

Same-Day Defrosting:

If you're short on time, you can use the cold water method. Place the frozen fish in a sealed plastic bag to prevent water absorption, then submerge it in a bowl of cold water. Ensure the water is cooler than 70 °F (21 °C) to prevent contamination. If the fish floats, place a plate or another weight on top to keep it submerged. Change the water every 30 minutes, and aim to finish defrosting within 2 hours to prevent bacteria growth.

Defrosting Immediately:

For an even quicker method, you can use the microwave. Remove the fish from its vacuum-sealed packaging and place it on a microwave-safe plate. Use the defrost setting at 30% power and defrost in 30-second increments until the fish is flexible but still has ice on the surface. Microwaving may change the texture and flavour of the fish, so it's best to opt for the refrigerator or cold water methods if you have the time.

Tips:

• Always wash your hands before and after handling raw fish.
• Never leave fish out on the counter to defrost, as this can lead to harmful bacteria growth.
• Cook the fish immediately after defrosting, especially if you used the cold water or microwave methods.
• Ensure your fish reaches an internal temperature of 145 °F (63 °C) before consuming.

Now that your fish is safely defrosted, you can move on to the next step of pan-searing your tuna!

How to get a perfect sear

To get a perfect sear on your tuna, there are a few key steps to follow. Firstly, it is important to start with high-quality, fresh or sushi-grade tuna. Look for tuna that is firm, with a deep red colour and a fresh, sweet smell. If you are using frozen tuna, be sure to thaw it completely before cooking.

Dry the Tuna

Before cooking, pat the tuna dry with paper towels. Removing any moisture will help to ensure a good sear.

Seasoning

Ahi tuna has a mild flavour, so seasoning is important. You can keep it simple with just salt and pepper, or cayenne pepper for a kick, or get creative with a spice rub. A popular option is a sesame spice crust, which can be made by mixing sesame seeds, garlic or onion powder, dried herbs, salt, pepper, and a little sugar. The sugar will help the crust to caramelise and turn golden. Coat the tuna generously with your chosen seasoning, pressing it into the flesh.

Hot Pan

The key to a good sear is a hot pan. Use a cast-iron skillet and heat it over medium-high heat until very hot. You can test if it is hot enough by adding a flick of water, which should sizzle loudly. Add a high-heat oil with a high smoke point, such as avocado oil or peanut oil, and be sure to turn on your extractor fan to remove any smoke.

Sear the Tuna

Once your pan is hot, carefully lay the tuna in the oil, pressing it down with a metal spatula. Sear for 45-60 seconds, checking that the crust is golden by lifting one corner. If it is not golden, your pan may not be hot enough, so turn up the heat. Sear the other side for 60-90 seconds, then sear the long edges using tongs to hold the tuna upright.

Rest and Serve

Place the seared tuna on a cutting board and thinly slice with a sharp knife. You can serve it hot or cold, and it is delicious paired with an Asian Cucumber Salad and Seasoned Japanese Rice with Furikake.

Frequently asked questions