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sliced tuna steak recipe on a bed of mint and greens surrounded by lime slices a tew towel and two salad spoons on a white marble

Tuna Steak 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.
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

  1. 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.
    A hand holding a kitchen towel patting down the tuna steaks dry before seasoning
  2. Preheat a skillet over high heat with oil.
  3. Season the tuna well with salt and sesame seeds. Press down the seasoning so it sticks to the steaks.
    seasoned tuna steaks with sesame seeds and salt on a parchment paper ready to sear
  4. To the hot skillet, add in the tuna.
    the tuna steaks in a heavy duty cast iton over high heat for seared tuna recipe
  5. Sear the tuna for 2 minutes and then flip once golden.
    tuna steak recipe flipped in a cast iron pan after being golden on one side
  6. Cook for another 2 minutes.
  7. 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).
    A sharp knife slicing the tuna steak recipe on a board into thin slices showing the rare texture and crispy crust
  8. In a plate, add all the salad ingredients.
  9. Make the salad dressing by blending all ingredients in a small food processor or blender.
  10. Top the salad with the sliced tuna.
    A hand holding a spoon full of mango dressing and drizzling it over the tuna steak recipe
  11. Drizzle the mango dressing and enjoy right away!

Recipe Video

Recipe Notes

Expert Pro Tips for Perfect Tuna Steaks

  1. Start with dry fish. Moisture prevents proper browning.
  2. Use high heat. A hot surface is essential for creating a crust quickly.
  3. Avoid overcooking. Tuna dries out quickly if cooked too long.
  4. Use thick steaks. Thicker steaks cook more evenly.
  5. Let the tuna rest briefly. Resting allows the juices to settle.

Best Cooking Methods for Tuna Steaks

  • Pan Seared Tuna Steaks: Quick searing in a hot skillet creates a flavorful crust.
  • Grilled Tuna Steaks: Grilling adds smoky flavor and beautiful char marks.
  • Baked Tuna Steaks: Baking allows for gentle, even cooking.
  • Broiled Tuna Steaks: Broiling exposes the fish to intense top heat for quick cooking.

Popular Tuna Steak Variations

  • Sesame Crusted Tuna: Coated in sesame seeds and seared for extra texture.
  • Asian Style Tuna Steaks: Bold flavors of soy, ginger, and sesame oil, similar to this Seared Ahi Tuna
  • Mediterranean Tuna: Prepared with olive oil, herbs, and lemon.
  • Spicy Tuna Steaks: Seasoned with chili flakes or chili oil.
  • Garlic Herb Tuna:  Cooked with garlic and fresh herbs.

Why Are My Tuna Steaks Dry?

Overcooking is the most common cause. To fix this, cook the fish quickly over high heat.

Why Didn’t My Tuna Brown Properly?

The pan may not have been hot enough. To fix this, always preheat the cooking surface thoroughly.

Why Is My Tuna Sticking to the Pan?

Insufficient oil or low heat can cause sticking. To fix this, use high heat and a thin layer of oil.

Why Does My Tuna Taste Bland?

Tuna benefits from proper seasoning and sauces.To fix this, make sure to add salt before cooking and serve with flavorful accompaniments.

Storage and Reheating

Tuna steaks are best eaten immediately after cooking. If necessary, store leftovers in an airtight container in the fridge  for up to 24 hours. Reheating is not recommended because it can dry out the fish. Leftover tuna can be served cold in salads or grain bowls.

Are Tuna Steaks Healthy?

Yes. Tuna steaks are considered a nutritious seafood option. They provide protein, omega-3 fatty acids, vitamin B12, selenium and they're low in saturated fat. When prepared with simple cooking methods like grilling or searing, tuna steaks can be part of a balanced diet.

How to Choose the Best Tuna for Steaks

Choosing quality tuna is one of the most important steps in making great tuna steaks.

  • Fresh vs Frozen Tuna :Frozen tuna can be excellent because flash freezing preserves freshness.
  • Sushi Grade Tuna: If you plan to cook the tuna rare, sushi grade fish from a reputable fish market is recommended.
  • Thickness of the Steak: Steaks should be at least 1 inch thick so the outside can sear while the interior stays tender.

The Cooking Science Behind Tuna Steaks

Tuna is a lean fish with little connective tissue and fat, which means it cooks much faster than many other seafood varieties. When exposed to high heat:

• the outside browns quickly through Maillard reactions
• the inside remains tender if not overcooked

Cooking tuna too long causes the proteins to tighten, making the fish dry and firm. For this reason, many chefs recommend cooking tuna steaks rare to medium rare for the best texture.

What to Serve with Tuna Steaks

Tuna steaks pair well with light and fresh sides.

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 1-2 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. 

How can you tell when tuna is done?

Properly cooked tuna steaks should have a browned exterior and a pink center.

Nutrition Facts
Tuna Steak Recipe
Amount Per Serving
Calories 1030 Calories from Fat 792
% Daily Value*
Fat 88g135%
Saturated Fat 13g81%
Polyunsaturated Fat 18g
Monounsaturated Fat 51g
Cholesterol 65mg22%
Sodium 398mg17%
Potassium 2154mg62%
Carbohydrates 45g15%
Fiber 20g83%
Sugar 24g27%
Protein 50g100%
Vitamin A 5615IU112%
Vitamin C 42mg51%
Calcium 323mg32%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.