Name: Tuna Steak Recipe
Prep time: 5 min
Cook time: 6 min
Ingredients: 2 Tuna steaks (defrosted); 1/4 teaspoon salt; 2 tablespoons black sesame seeds; 2 tablespoons white sesame seeds; 2 tablespoons sesame oil; 1 cup arugula (or greens); 1 cup fresh Mint leaves; 2 avocados (thinly sliced); 2 small cucumbers (thinly sliced); 1 mango (peeled and thinly sliced); 2 scallions (thinly sliced); 1/2 a mango peeled and roughly diced - about 1/3 cup; 2 tablespoons honey; 2 tablespoons apple cider vinegar; 1/4 teaspoon salt or less to taste; 1 teaspoon fresh herbs such as cilantro; 1/4 cup olive oil; 1 shallot (finely minced *(optional)); 1/4 teaspoon chilli flakes (optional but recommended)

Jump to Recipe Print Recipe

This easy seared tuna steak recipe is a great healthy recipe that you can whip up in no time. For those who like meaty fish with a robust flavor, this tuna steak recipe will fit the bill. With minimal preparation, tuna fillets come ready to sear in the pan and make a super easy fish to cook.

Why Tuna Steak Recipe?

Tuna Steaks are similar to beef steaks, only loaded with much more omega 3! They’re meaty, chewy and so tasty!

You may find tuna strips or loin, and those are usually sushi grade tuna which make the perfect Sushi Burrito!

As for the type of tuna, you’ll find the steaks most probably from albacore, yellowfin, bigeye and bluefin tunas. Either way

You really don’t want to miss out on trying this tuna steak recipe.

It’s a lovely fresh dish, and the way I have cooked it is perfect for a summer’s day served into a fresh salad.

Pan-fried tuna is a really healthy meal, high in protein, and great for those who like fish with a bite and a unique flavor.

How to Cook Tuna Steaks

There really is nothing to this recipe and it’s super simple.

Firstly pat down your tuna fillets to remove any excess liquid from the fish with a paper towel. You want to do this so it fries nicely.

Tuna Steak Seasoning

Once you have removed any moisture from the tuna with the paper towels season your tuna steaks with salt, coarse black pepper, and a good helping of toasted sesame seeds.

On a heavy-bottomed skillet, a cast iron skillet works really well, you want to add some saturated fat.

You want a fat that can tolerate high heat without burning like avocado, rapeseed, or toasted sesame oil. Avoid olive oil when cooking on high heat.

Cooking Tuna Steaks

Using your skillet, sear your tuna fillet on each side until it is cooked.

You can cook it however you like it, but this recipe works really well cooking your tuna to a rare.

Serving your Seared Tuna Steaks Recipe

Once you have cooked your tuna steaks, slice them and squeeze fresh lemon juice all over them. This is optional.

This seared tuna steaks recipe is really delicious as is out of the skillet. You can serve it with a side of fried rice, steamed veggies, salsa or salad.

Today’s salad is a summer favorite of mine! There’s a mix of greens with mint, fresh mango, cucumbers, and green onions with a spicy mango dressing and a little olive oil if you wish.

For tuna lovers, this is a recipe not to miss out on. For those who haven’t really cooked with tuna, you’ll love to after this recipe.

You’ll see how easy this recipe is and will be able to cook it up quickly whenever you want a satisfying and healthy meal.

Seared tuna steak FAQ’s.

How long should I cook the Tuna Steaks?

When you pan fry the tuna steak recipe, you really don’t need to cook them for too long and you really don’t want to overcook them.

Tuna is not great overcooked. To get them to cook to medium-rare you need to cook them for about 2 minutes on each sides.

What type of Tuna should I use for this recipe?

This recipe will work well with any kind of tuna. Just make sure you buy Tuna steaks and not tuna loin or strips.

Can I grill tuna steak?

You can grill this tuna recipe but you’ll need to keep an eye on it to avoid over cooking.

Also when grilling, make sure your grill is cleaned well and oiled to avoid the tuna from sticking.

Can I cook Tuna Steak in the oven?

Technically you can, however, it won’t be anywhere as nice as it is pan-fried. Tuna can dry out very easily and cooking it in the oven will dry the tuna out as it takes longer.

Pan-frying on high heat for a short amount of time will make sure it keeps some moisture and doesn’t dry out.

Can I use frozen Tuna Steaks?

Yes, you can use frozen steak, but you need to make sure you fully defrost them before cooking them.

Can I marinate the Tuna Steaks?

If you wish to you can. It’s very popular to marinate these fillets with a teriyaki sauce and this can be a nice option especially in the winter.

I don’t marinate the tuna in this recipe as I think the simpler recipe is nicer, especially served with the fresh salad and spicy mango dressing.

Seafood Recipes To Try

Baked Mahi Mahi

Fish Fry

Baked Salmon With Greek Dressing

Tuna Salad Recipe with Olive Oil Dressing

Sockeye Salmon With Lemon Butter Sauce

Smoked Salmon Platter

30 Mins Mexican Tilapia Fish Dinner

Air Fryer Fish For Air Fryer Fish Tacos

5 from 9 votes

Tuna Steak Recipe

Course Main Course, Main Dish, Salad, Seafood

Cuisine Asian

Keyword Ahi tuna, salad, tuna, tuna steak, tuna steak recipe

Prep Time 5 minutes

Cook Time 6 minutes

Servings 2 people

Calories 1030 kcal

Author Mahy

Ingredients

Tuna

2 Tuna steaks defrosted
1/4 teaspoon salt
2 tablespoons black sesame seeds
2 tablespoons white sesame seeds
2 tablespoons sesame oil

Salad

1 cup arugula or greens
1 cup fresh Mint leaves
2 avocados thinly sliced
2 small cucumbers thinly sliced
1 mango peeled and thinly sliced
2 scallions thinly sliced

Mango Dressing

1/2 a mango peeled and roughly diced - about 1/3 cup
2 tablespoons honey
2 tablespoons apple cider vinegar
1/4 teaspoon salt or less to taste
1 teaspoon fresh herbs such as cilantro
1/4 cup olive oil
1 shallot finely minced *(optional)
1/4 teaspoon chilli flakes optional but recommended

Instructions

Pat dry the tuna steaks using kitchen towels on both sides. This will help the seasoning to stick and the tuna to sear up nicely.
Preheat a skillet over high heat with oil.
Season the tuna well with salt and sesame seeds. Press down the seasoning so it sticks to the steaks.
To the hot skillet, add in the tuna.
Sear the tuna for 2 minutes and then flip once golden.
Cook for another 2 minutes.
Remove the tuna onto a cutting board and use a sharp knife, slice the tuna into 1/4-inch slices (thinner or thicker to your taste).
In a plate, add all the salad ingredients.
Make the salad dressing by blending all ingredients in a small food processor or blender.
Top the salad with the sliced tuna.
Drizzle the mango dressing and enjoy right away!

Recipe Video

Recipe Notes