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 or my ever so popular Tuna Tartare.
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 Salmon With Greek Dressing
Tuna Salad Recipe with Olive Oil Dressing
Sockeye Salmon With Lemon Butter Sauce
30 Mins Mexican Tilapia Fish Dinner
Air Fryer Fish For Air Fryer Fish Tacos
Tuna Steak Recipe
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
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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.
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Preheat a skillet over high heat with oil.
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Season the tuna well with salt and sesame seeds. Press down the seasoning so it sticks to the steaks.
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To the hot skillet, add in the tuna.
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Sear the tuna for 2 minutes and then flip once golden.
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Cook for another 2 minutes.
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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).
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In a plate, add all the salad ingredients.
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Make the salad dressing by blending all ingredients in a small food processor or blender.
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Top the salad with the sliced tuna.
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Drizzle the mango dressing and enjoy right away!
Recipe Video
Recipe Notes
Seared tuna steak FAQ’s
How long should I cook the Tuna Steaks?
When you pan fry the tuna steak, 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.
Tuna steaks are one of our favorite. I served it with a variation of your salad and used your mango dressing. A bit hit with the family! Thanks
I love tuna steaks, but I never make them at home. These look perfectly cooked.
Just tried it and the bagel mix is a game changer. So tasty!
Okay wow. I always order this when I see it in restaurants, but I have been too scared to make it at home! Thanks for the recipe, this helps me see that it is actually doable! 🙂
This is one of my absolute favorites to make! Sometimes I use everything but the bagel seasoning mix on mine. 🙂
I always order tuna when dining out but I’m going to make your recipe next time I’m craving it! This looks soo good, and your tips explain it all!
That tuna is absolutely amazing! I mean the way it looks is absolutely out of this world!