Seared Tuna Steak

This completely seared tuna steak is right as a simple weeknight dinner—it’s one among my favourite protein-packed pescatarian recipes! Listed here are my skilled suggestions for cooking this tasty fish and prime concepts for methods to serve it.

Tuna steak is a kind of magical proteins that don’t style such as you’d anticipate. When cooked nicely, it tastes much less like fish and extra like a bit of rooster or steak!

Sear up a steak and it’s one among my favourite meals—excessive in protein, cooks in below 5 minutes, and surprisingly connoisseur. Its meaty, buttery, melt-in-your-mouth texture and well-seasoned exterior makes it excellent for every little thing from weeknight dinners to impressing visitors at a cocktail party.

This tuna steak recipe is excellent for pescatarians, tuna followers, or house cooks in search of a fast meal massive on contemporary, high-quality elements. The truth is, 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 important piece of fish. Ahi tuna, often known as yellowfin tuna or bigeye tuna, is a light, lean fish usually utilized in sushi, poke bowls, or cooked uncommon or medium-rare. It’s offered as thick steaks on the grocery retailer, not skinny fillets like different varieties of fish.

Right here’s what to search for when shopping for tuna steaks:

Take into account sushi or sashimi grade. There are not any particular rules across the label “sushi-grade,” however it means the fish is high-quality and protected to be eaten uncooked.
Verify the fish counter. It’s best to be capable of discover ahi tuna steaks at your native grocery counter. “Common” tuna typically refers back to the canned, albacore, or skipjack varieties of tuna. (Bluefin tuna is the rarest and most costly, however it’s not obligatory right here.)
Search for frozen steaks. These may be even more energizing than contemporary tuna in the event that they’re flash frozen proper once they’re caught. You’ll simply must thaw them within the fridge the night time 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.

Finest Technique to Prepare dinner and Sear

This seared tuna steak takes simply 2 to 4 minutes, so that you received’t need to wander too far-off out of your skillet. Listed here are the essential steps for this one (or you’ll be able to go forward and soar proper to the recipe):

Step 1: Permit steaks to come back to room temperature. (Give them about 20 minutes.) That is essential. In any other case, the within will stay chilly whereas the surface 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 cook dinner the steaks for 1 to 2 minutes per facet. They need to be browned on the surface however uncommon on the within.

The inner temperature of your tuna steaks ought 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. Permit your steaks to relaxation for two minutes earlier than slicing them into strips.

Should you’re serving ahi tuna to youngsters or pregnant ladies, you received’t need the within uncooked. In these cases, cook dinner your steaks to medium; I promise they’ll be simply as meaty and scrumptious! To realize a medium doneness, cook dinner to an inner temperature round 135°F. It’s nonetheless not a pan-fried dish, however your steaks will not be pink on the within.

Tried, Tasted, and 5-Star Authorised

“Turned out nice! I seemed up your tuna steak recipe primarily for the cooking directions and suggestions to verify I didn’t break our pretty wild caught fish. I used a light-weight mix of Outdated Bay seasoning, lemon pepper, and sea salt. Moist, tender, flavorful, not overcooked. The entire household beloved it!”

– Pamela M.

Serve With Sauces and Sides

I really like my garlic herb sauce with contemporary herbs and capers for any tuna steak recipe, however it actually is determined by what you’re going for in your remaining dish. Listed here are a couple of extra tasty sauces for seared tuna:

Hoisin: For Asian-style flavors, strive savory hoisin sauce for dipping. It’s candy and savory for the right 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 simple recipe for do-it-yourself teriyaki.

As for sides, you’ll be able to pair ahi tuna steaks with absolutely anything to show them into an entire, wholesome dinner. Listed here are a couple of concepts for fast sides that may be made within the time it takes to relaxation and cook dinner your steaks:

Grains: Use no matter grain you want, equivalent to quinoa or farro. You can additionally add rice to make a spin-off model of a poke bowl.
Salads: Add some additional protein with a white bean salad or preserve it contemporary 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 steadiness 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, however it does require some consideration to element. Right here’s how I get a tremendous sear and unbelievable taste.

Writer: Sonja Overhiser
Prep Time: 20 minutes
Prepare dinner Time: 5 minutes
Complete Time: 25 minutes
Yield: 2 4-ounce servings
Class: Fish
Methodology: Seared

Elements

2 8-oz ahi tuna steaks
½ tablespoon impartial oil
1 ½ teaspoon kosher salt
Freshly floor black pepper, to style

Prepare dinner Mode

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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 contemporary floor black pepper on each side.
Warmth the oil in a medium skillet over medium-excessive warmth.
Add the tuna steaks and cook dinner 1-2 minutes per facet till evenly browned on the surface 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 deal with greater 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 ok, however it 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 purple 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 additional 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

Can tuna steak be eaten uncooked?

Tuna steak can typically be eaten uncooked if labeled “sushi-grade” or “sashimi-grade.” Meaning the vendor has deemed it suitable for eating uncooked as a result of it meets particular processing requirements.

You’ll discover uncooked tuna in pokes, tartares, and sashimi. Should you’re uncertain in regards to the supply, you’ll be able to cook dinner your tuna all over.

How do you make a crusted tuna steak (e.g., sesame-crusted)?

To make a crusted tuna steak, coat your tuna with a sauce after patting it dry to assist your crust elements stick. Sprinkle all sides of your tuna along with your crust combine, which usually contains sesame seeds, then press it down into each bit. Sear your steaks in the identical method from there.