Pan Seared Tuna Steak is a quick and flavorful dish where the steak is lightly seared on the outside, leaving the inside perfectly tender and rare, making it a deliciously healthy option. It’s perfect for a weeknight dinner or a special occasion.
What is a Pan-Seared Tuna Steak?
A pan-seared tuna steak involves cooking a thick cut of tuna in a hot pan, creating a caramelized crust on the outside while keeping the inside tender, and often slightly rare. This method highlights the natural richness of the fish and works perfectly with fresh, high-quality tuna. Popular varieties include yellowfin or ahi tuna, both known for their meaty texture and mild, buttery flavor.
Tips and Tricks for the Best Results
Use a non-stick or cast iron pan: Prevents sticking and ensures even cooking.
Don’t overcook: Tuna is best served rare or medium-rare to preserve its delicate texture.
Marinate for flavor: A quick marinade of soy sauce, ginger, and sesame oil adds a delicious Asian twist.
Press gently: When cooking, avoid pressing the tuna too hard to prevent losing its natural juices.
Variations to Try
- Sesame-Crusted Tuna: Coat the steak in sesame seeds before searing for added crunch and nuttiness.
- Citrus-Glazed Tuna: Brush with an orange or lemon glaze during the last minute of cooking.
- Blackened Tuna: Rub the steak with Cajun seasoning for a spicy kick.
How to Serve Pan-Seared Tuna Steak
Pan-seared tuna pairs beautifully with a variety of sides. Here are some serving ideas:
- Salads: A light arugula or spinach salad balances the richness of the tuna.
- Grains: Serve with quinoa, rice, or couscous for a filling meal.
- Vegetables: Roasted asparagus, zucchini, or a simple stir-fry complement the flavors.
- Sauces: Drizzle with soy sauce, wasabi mayo, or a tangy citrus vinaigrette.
Storing and Reheating Tuna Steak
- Storage: Wrap leftovers tightly in plastic wrap or store in an airtight container in the refrigerator for up to 2 days.
- Reheating: To avoid overcooking, reheat gently in a skillet over low heat or enjoy it cold in salads or sandwiches.
Recipe FAQs
Can I use frozen tuna for this recipe?
Yes! Ensure the tuna is completely thawed before cooking and pat it dry to remove excess moisture.
Is it safe to eat tuna steak rare?
Absolutely, as long as you use sushi-grade tuna. This type is specifically handled to be safe for raw or rare consumption.
What can I do if I overcook the tuna?
If your tuna turns out overcooked, slice it thinly and serve with a flavorful sauce or in a tuna salad to mask the dryness.
What’s the best oil for searing tuna?
Choose oils with a high smoke point like avocado oil, grapeseed oil, or refined olive oil.
Pan Seared Tuna Steak
Pan Seared Tuna Steak is a quick and flavorful dish where the steak is lightly seared on the outside, leaving the inside perfectly tender and rare, making it a deliciously healthy option. It’s perfect for a weeknight dinner or a special occasion.
Ingredients
- 1 (12-14 oz.) ahi tuna steak
- 4 tsp. canola oil, divided
- 2 tsp. toasted sesame oil, divided
- 1 tsp. soy sauce
- 1.5 tbsp. black sesame seeds
- 1.5 tbsp. white sesame seeds
- 1 tsp. kosher salt
- 1 tsp. ground black pepper
- 1 tsp. granulated garlic
- 1 tsp. Italian seasoning
Instructions
- Take your tuna steak out of the fridge an hour before cooking to bring it to room temperature. Pat it dry and coat with 1 tsp. each of soy sauce and sesame oil.
- In a small bowl, mix sesame seeds, salt, pepper, garlic, and Italian seasoning. Press this mixture onto all sides of the tuna to create a flavorful crust.
- In a cast iron or heavy skillet, heat 1 tbsp. canola oil and 1 tsp. sesame oil until smoking. Turn on your vent fan for this step!
- Carefully lay the tuna in the hot pan. Sear each side for 50-60 seconds until a crust forms, then use tongs to sear the edges for 30 seconds each.
- Let the tuna rest under foil for 3-5 minutes, allowing the rare center to warm slightly. Use a sharp knife to slice it thinly.
- Enjoy warm or at room temperature alongside a fresh salad, rice, or a drizzle of soy sauce. This ahi tuna is a showstopper, whether for a light dinner or an elegant appetizer.
- Pair it with a citrus vinaigrette or a dollop of wasabi mayo for an extra burst of flavor!
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 290Total Fat 20gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 17gCholesterol 33mgSodium 815mgCarbohydrates 5gFiber 2gSugar 0gProtein 23g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
Whether you’re cooking for yourself or entertaining guests, pan-seared tuna steak is a dish that’s sure to impress. With its crispy crust, tender interior, and versatile flavor, it’s a must-have recipe for your repertoire. Give it a try, and don’t forget to share your delicious creations in the comments!
