Seared Tuna Steak

This completely seared tuna steak is right as a straightforward weeknight dinner—it’s one in all my favourite protein-packed pescatarian recipes! Listed below are my professional ideas for cooking this tasty fish and high concepts for tactics to serve it.

Tuna steak is a kind 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 chunk of rooster or steak!

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

This tuna steak recipe is good for pescatarians, tuna followers, or residence cooks on the lookout for a fast meal huge on recent, high-quality elements. In truth, I 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 a fantastic piece of fish. Ahi tuna, also referred to as yellowfin tuna or bigeye tuna, is a gentle, lean fish typically 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 forms of fish.

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

Contemplate 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 protected to be eaten uncooked.
Examine the fish counter. You must be capable to discover ahi tuna steaks at your native grocery counter. “Common” tuna typically refers back to the canned, albacore, or skipjack forms of tuna. (Bluefin tuna is the rarest and most costly, but it surely’s not essential right here.)
Search for frozen steaks. These may be even more energizing 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 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.

Greatest Strategy to Cook dinner and Sear

This seared tuna steak takes simply 2 to 4 minutes, so that you received’t wish to wander too distant out of your skillet. Listed below are the fundamental steps for this one (or you may go forward and soar proper to the recipe):

Step 1: Enable steaks to come back to room temperature. (Give them about 20 minutes.) That is vital. 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 interior temperature of your tuna steaks must 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.

For those who’re serving ahi tuna to youngsters or pregnant ladies, 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 attain a medium doneness, prepare 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 Permitted

“Turned out nice! I appeared up your tuna steak recipe primarily for the cooking directions and ideas to verify I didn’t wreck 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 cherished it!”

– Pamela M.

Serve With Sauces and Sides

I like my garlic herb sauce with recent herbs and capers for any tuna steak recipe, but it surely actually depends upon what you’re going for in your remaining dish. Listed below are a number 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 decide up a bottle on the grocery retailer, however I even have a straightforward recipe for home made teriyaki.

As for sides, you may pair ahi tuna steaks with absolutely anything to show them into a whole, wholesome dinner. Listed below are a number of 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, resembling 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 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 difficult, but it surely does require some consideration to element. Right here’s how I get a tremendous sear and unbelievable taste.

Creator: Sonja Overhiser
Prep Time: 20 minutes
Cook dinner Time: 5 minutes
Whole 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

Cook dinner Mode

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Directions

Convey the tuna steaks to room temperature by letting them sit for a minimum of 20 minutes. Pat the tuna dry.
Sprinkle the fish liberally with the kosher salt and recent floor black pepper on each 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 flippantly 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 will possibly deal with increased warmth with out burning. Searing is greatest quick and scorching, so that you need oil with a excessive smoking level, like grapeseed or vegetable oil. Olive oil is ok, 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 scorching 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 may at all times add a fast marinade for additional taste. Preserve 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.” Which means 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. For those who’re uncertain concerning the supply, you may prepare dinner your tuna all through.

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 together with your crust combine, which generally consists of sesame seeds, then press it down into each bit. Sear your steaks in the identical manner from there.