Why You’ll Love This Recipe
This recipe will teach you how to cook tuna steak perfectly every time. With a beautifully seared outside and a perfectly rare, tender center, the result is a melt-in-your-mouth experience. Tuna is rich in protein and omega-3 fatty acids, making it a nutritious choice. Plus, this dish is gluten-free, quick, and easy—perfect for a healthy weeknight dinner or a special occasion.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Two tuna steaks, each weighing between 180 – 200g (6.5 – 7 oz), skinless and boneless
- Each steak should be 2.5-3cm / 1-1.2″ thick
- 1 teaspoon of olive oil
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
- 2 teaspoons of olive oil for cooking (or oil spray)
directions
- Prepare the Tuna Steaks:
Ensure that the tuna steaks are at room temperature before cooking. This ensures even cooking. Pat the steaks dry with paper towels to remove surface moisture, helping them sear better and preventing sticking. - Season the Tuna:
Drizzle each tuna steak with about 1 teaspoon of olive oil. Sprinkle with 1/4 teaspoon of sea salt and 1/8 teaspoon of freshly ground black pepper on both sides. Rub the seasonings gently into the fish to ensure it’s evenly flavored. - Heat the Skillet:
Place a heavy skillet over medium-high heat. Lightly coat the pan with 2 teaspoons of olive oil or a high-quality oil spray. Test the heat by adding a drop of water; if it sizzles immediately, the pan is ready. - Sear the Tuna:
Carefully place the seasoned tuna steaks in the hot skillet. Sear for 1-2 minutes per side, or until a rich, caramelized crust forms. The center should remain pink, so be careful not to overcook the fish. - Rest the Steaks:
Once cooked to your liking, remove the tuna steaks from the heat and allow them to rest for a minute. This helps the juices redistribute, making the tuna even more tender. - Slice and Serve:
Slice the tuna diagonally to showcase its delicate texture and buttery interior. Serve immediately and enjoy the perfectly seared tuna steak.
Servings and timing
This recipe yields 2 servings.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Variations
- Spicy Tuna Steak: Add a pinch of cayenne pepper or chili flakes to the seasoning mix for a spicy kick.
- Herb-Infused Tuna: Rub the tuna steaks with chopped fresh herbs like thyme, rosemary, or dill before searing.
- Lemon-Zested Tuna: Add a little lemon zest to the seasoning for a fresh citrusy burst.
storage/reheating
Tuna steaks are best served fresh and hot, but if you have leftovers, store them in an airtight container in the refrigerator for up to 1 day. Reheat gently on low heat to prevent overcooking. Keep in mind that tuna can dry out when reheated, so it’s best to enjoy it fresh.
FAQs
Can I cook tuna steak well-done?
Tuna steaks are best served rare to medium-rare, but you can cook them longer if you prefer a more done steak. However, this may reduce the tenderness and flavor of the fish.
Can I use a grill instead of a skillet?
Yes, you can grill the tuna steaks over medium-high heat for a similar result. Make sure the grill is preheated to get a good sear.
What should I serve with tuna steak?
Tuna steaks pair well with a variety of sides such as roasted vegetables, mashed potatoes, or a fresh green salad. You can also serve it with a citrusy dressing or soy sauce.
How can I tell if the tuna steak is cooked?
The outside should be nicely seared, and the center should remain pink when cut. The internal temperature should be around 125-130°F for medium-rare.
Can I marinate tuna steaks before cooking?
Yes, you can marinate the tuna for 30 minutes to 1 hour before cooking, using a mixture of olive oil, soy sauce, garlic, and citrus. This will add extra flavor.
Can I cook tuna steaks on the stovetop without oil?
While oil helps create a good sear, you can use a non-stick pan or a grill pan to cook tuna steaks with minimal oil, but the sear might not be as crispy.
Is tuna steak healthy?
Yes, tuna steak is a healthy, low-fat source of protein and omega-3 fatty acids, which are great for heart health and brain function.
Can I freeze tuna steaks?
Yes, you can freeze raw tuna steaks for up to 2 months. Make sure to wrap them tightly in plastic wrap or aluminum foil and store them in an airtight freezer bag.
Can I use a different type of fish for this recipe?
Yes, you can use other firm fish like swordfish, salmon, or halibut for a similar seared steak. Adjust cooking times based on the thickness of the fish.
How do I achieve a crispy crust on the tuna steak?
To get a crispy crust, ensure your pan is hot before placing the tuna in it and avoid moving the steaks around too much while they cook.
Conclusion
Savoring a perfectly seared tuna steak is a culinary experience that’s both simple and sophisticated. With just a few basic ingredients and techniques, you can create a dish that’s bursting with flavor and texture. Whether you’re cooking for a special occasion or a weeknight meal, this tuna steak recipe will deliver a delicious and impressive result every time.
Savor the Perfect Tuna Steak
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 2 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Description
Tuna steak is a quick and indulgent meal with a beautifully seared crust and tender, juicy interior. This simple recipe ensures a perfectly cooked tuna steak every time, making it a healthy and satisfying dish for any occasion.
Ingredients
Two tuna steaks, each weighing between 180 – 200g (6.5 – 7 oz), skinless and boneless
Each steak should be 2.5-3cm / 1-1.2″ thick
1 teaspoon of olive oil
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2 teaspoons of olive oil for cooking (or oil spray)
Instructions
- Prepare the Tuna Steaks: Ensure the tuna steaks are at room temperature. Pat the steaks dry with paper towels to remove surface moisture.
- Season the Tuna: Drizzle each tuna steak with 1 teaspoon of olive oil, then sprinkle with 1/4 teaspoon of sea salt and 1/8 teaspoon of freshly ground black pepper on both sides. Rub gently to coat.
- Heat the Skillet: Place a heavy skillet over medium-high heat. Lightly coat the pan with 2 teaspoons of olive oil or an oil spray. Test the heat by adding a drop of water; if it sizzles immediately, the pan is ready.
- Sear the Tuna: Carefully place the tuna steaks in the hot skillet. Sear for 1-2 minutes per side, or until a rich, caramelized crust forms. The center should remain pink, so avoid overcooking.
- Rest the Steaks: Once cooked to your liking, remove the tuna steaks from heat and allow them to rest for a minute to let the juices redistribute.
- Slice and Serve: Slice the tuna diagonally and serve immediately to enjoy the melt-in-your-mouth texture.
Notes
For a spicy kick, add a pinch of cayenne pepper or chili flakes to the seasoning mix.
Rub with fresh herbs like thyme, rosemary, or dill for an herb-infused flavor.
For a fresh citrusy burst, add lemon zest to the seasoning.
Tuna steaks are best served rare to medium-rare to maintain tenderness and flavor.
If grilling, preheat the grill to get a good sear.
Store leftovers in an airtight container in the refrigerator for up to 1 day.
For optimal freshness, enjoy tuna steaks immediately after cooking, as they may dry out when reheated.
Nutrition
- Serving Size: 1 steak
- Calories: 350
- Sugar: 0g
- Sodium: 400mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 40g
- Cholesterol: 50mg
