This completely seared tuna steak is right as a straightforward weeknight dinner—it’s one in every of my favourite protein-packed pescatarian recipes! Listed below are my knowledgeable suggestions for cooking this tasty fish and high concepts for tactics to serve it.
Tuna steak is a type of magical proteins that don’t style such as you’d count on. When cooked properly, it tastes much less like fish and extra like a bit of hen or steak!
Sear up a steak and it’s one in every of my favourite meals—excessive in protein, cooks in beneath 5 minutes, and surprisingly gourmand. Its meaty, buttery, melt-in-your-mouth texture and well-seasoned exterior makes it good for the whole lot from weeknight dinners to impressing friends at a cocktail party.
This tuna steak recipe is good for pescatarians, tuna followers, or house cooks in search of a fast meal massive on recent, high-quality substances. Actually, I really like this recipe a lot that Alex and I included a rendition of it in our A Couple Cooks Cookbook, served with this chimichurri sauce!
Shopping for High quality Tuna Steaks
This recipe begins with an amazing piece of fish. Ahi tuna, also referred to as yellowfin tuna or bigeye tuna, is a light, lean fish typically utilized in sushi, poke bowls, or cooked uncommon or medium-rare. It’s bought as thick steaks on the grocery retailer, not skinny fillets like different forms of fish.
Right here’s what to search for when shopping for tuna steaks:
- Think about sushi or sashimi grade. There aren’t any particular laws across the label “sushi-grade,” but it surely means the fish is high-quality and secure to be eaten uncooked.
- Verify the fish counter. You must have the ability to discover ahi tuna steaks at your native grocery counter. “Common” tuna usually refers back to the canned, albacore, or skipjack forms of tuna. (Bluefin tuna is the rarest and costliest, but it surely’s not obligatory right here.)
- Search for frozen steaks. These could be even brisker than recent tuna in the event that they’re flash frozen proper once they’re caught. You’ll simply have to thaw them within the fridge the evening earlier than.
- Discover wild-caught fish. Wild-caught fish is often a extra sustainable alternative, however high quality choices can be found in well-regulated farms. See the Seafood Watch Shopper Information.
Greatest Solution to Cook dinner and Sear
This seared tuna steak takes simply 2 to 4 minutes, so that you received’t need to wander too distant out of your skillet. Listed below are the fundamental steps for this one (or you’ll be able to go forward and bounce proper to the recipe):
Step 1: Enable steaks to come back to room temperature. (Give them about 20 minutes.) That is necessary. In any other case, the within will stay chilly whereas the skin is cooked.
Step 2: Season tuna steaks with salt and pepper. We use about ¾ teaspoon for each 8 ounces.
Step 3: Warmth oil in a non-stick or forged iron skillet over medium-high warmth and prepare dinner the steaks for 1 to 2 minutes per facet. They need to be browned on the skin however uncommon on the within.
The inner temperature of your tuna steaks needs to be 130°F for medium-rare. You may measure the temperature by inserting a meals thermometer into the thickest a part of the steak. Enable your steaks to relaxation for two minutes earlier than slicing them into strips.
If you happen to’re serving ahi tuna to kids or pregnant girls, you received’t need the within uncooked. In these cases, prepare dinner your steaks to medium; I promise they’ll be simply as meaty and scrumptious! To realize a medium doneness, prepare dinner to an inner temperature round 135°F. It’s nonetheless not a pan-fried dish, however your steaks will now not be pink on the within.
Tried, Tasted, and 5-Star Accepted
“Turned out nice! I regarded up your tuna steak recipe primarily for the cooking directions and suggestions to ensure I didn’t break our beautiful wild caught fish. I used a light-weight mix of Previous Bay seasoning, lemon pepper, and sea salt. Moist, tender, flavorful, not overcooked. The entire household liked it!”
– Pamela M.
Serve With Sauces and Sides
I really like my garlic herb sauce with recent herbs and capers for any tuna steak recipe, but it surely actually will depend on what you’re going for in your ultimate dish. Listed below are just a few extra tasty sauces for seared tuna:
- Hoisin: For Asian-style flavors, strive savory hoisin sauce for dipping. It’s candy and savory for the proper mix of that elusive umami.
- Ponzu: This Japanese dipping sauce, made with soy sauce and citrus juice, is a pleasant distinction to the tuna’s meaty taste.
- Teriyaki: You may choose up a bottle on the grocery retailer, however I even have a straightforward recipe for selfmade teriyaki.
As for sides, you’ll be able to pair ahi tuna steaks with absolutely anything to show them into a whole, wholesome dinner. Listed below are just a few concepts for fast sides that may be made within the time it takes to relaxation and prepare dinner your steaks:
- Grains: Use no matter grain you want, reminiscent of quinoa or farro. You possibly can additionally add rice to make a spin-off model of a poke bowl.
- Salads: Add some further protein with a white bean salad or maintain it recent and easy with a romaine lettuce salad.
- Pastas: Serve your tuna on a mattress of fluffy couscous or orzo with lemon juice for some acidity in your dish.
- Veggies: For a stability of textures, I like to stay to crunchy veggies like snow peas or sautéed broccoli.
Tuna Steak
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Cooking tuna steaks isn’t sophisticated, but it surely does require some consideration to element. Right here’s how I get an incredible sear and unbelievable taste.
- Prep Time: 20 minutes
- Cook dinner Time: 5 minutes
- Whole Time: 25 minutes
- Yield: 2 4-ounce servings
- Class: Fish
- Technique: Seared
Components
- 2 8-oz ahi tuna steaks
- ½ tablespoon impartial oil
- 1 ½ teaspoon kosher salt
- Freshly floor black pepper, to style
Directions
- Deliver the tuna steaks to room temperature by letting them sit for at the very least 20 minutes. Pat the tuna dry.
- Sprinkle the fish liberally with the kosher salt and recent floor black pepper on either side.
- Warmth the oil in a medium skillet over medium-excessive warmth.
- Add the tuna steaks and prepare dinner 1-2 minutes per facet till evenly browned on the skin however nonetheless uncommon on the within.
- Cool for two minutes, then slice the tuna towards the grain into ½-inch slices.
- Serve instantly, with a sauce if desired.
Notes
A impartial oil is best than butter for searing tuna steaks as a result of it may well deal with larger warmth with out burning. Searing is greatest quick and sizzling, so that you need oil with a excessive smoking level, like grapeseed or vegetable oil. Olive oil is okay, but it surely provides a little bit of a special taste profile to the dish.
Grilled tuna steak is simply as fast and scrumptious as a sizzling pan. You’ll use the identical seasonings however can play with the smokiness when it’s time for sauces. I like my chimichurri sauce with cilantro or a pink pepper romesco for grilled fish recipes and summertime dinners.
This tuna recipe doesn’t name for a marinade, however you’ll be able to all the time add a fast marinade for further taste. Hold it brief. About 15-Half-hour in a soy-, citrus-, or sesame oil-based sauce is greater than sufficient for marinated, pan-seared tuna.
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FAQs
Tuna steak can usually be eaten uncooked if labeled “sushi-grade” or “sashimi-grade.” Meaning the vendor has deemed it fit for human consumption uncooked as a result of it meets particular processing requirements.
You’ll discover uncooked tuna in pokes, tartares, and sashimi. If you happen to’re uncertain in regards to the supply, you’ll be able to prepare dinner your tuna all through.
To make a crusted tuna steak, coat your tuna with a sauce after patting it dry to assist your crust substances stick. Sprinkle all sides of your tuna together with your crust combine, which usually contains sesame seeds, then press it down into each bit. Sear your steaks in the identical manner from there.
