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The Best Way To Pan Sear A Tuna Steak

Tuna steak is one of the most popular types of tuna. It can be cooked many different ways including pan frying, baking, grilling and poaching. Pan searing tuna steaks is a great way to cook them because it seals in the flavor while also making sure that they are cooked through evenly on all sides. In this blog post, we will discuss how to pan sear tuna steaks so you can have an amazing meal with your family!

tuna steak

Things to look out for when buying tuna steak

A good fish is a key to the success of any dish. In order for your tuna dishes to be delicious, you must start with high-quality fresh raw tuna.

Here are some tips to look out for:

  • The freshness, delicious taste of tuna is available to you year-round! It comes in a long loin that our skilled fishmongers cut into tuna steaks. Tuna season usually starts late spring and lasts through early fall but it’s always on hand frozen for those who can’t get their fill during this time frame. If you’re wondering how to cook frozen tuna steak, thaw it in the fridge for 24-48 hours and then follow the instructions below.
  • The color of raw tuna can be light pink to a reddish-brown depending on the variety. The middle dark portion is edible but has stronger flavor than other parts.
  • Tuna steaks are sold already skinned so you don’t have to worry about it. Look for tuna with a fresh and pleasant, not fishy smell.
  • When purchasing tuna for dinner this evening think about getting one 4- to 5 ounce (or 115 grams to 150 grams) tuna steak per person.

How to season tuna steak

Seasoning your tuna steak will make sure it turns out delicious and perfect every time. With the help of this step by step guide, seasoning a tuna steak will be easy.

  • Carefully rinse the tuna steak with cool water to remove any scales. Pat dry, measure the thickness of the tuna steak.
  • It’s time to get creative! Fresh tuna steaks love a good marinade recipe which flavors this fairly mild fish and helps keep it moist during cooking. A short marinating time is all they need, from 15 minutes up to 4 hours in the refrigerator.
  • You can also brush the fish with olive oil and season it as desired.

What spices go well with tuna steak

If you’re interested in what spices go well with tuna steak, here are all the ones we recommend!

  • Garlic, best added into your skillet when cooking.
  • Sea salt, best sprinkled on the tuna steak.
  • Grounded black pepper, best added directly on the tuna steak.
  • Thyme, best added directly on the tuna steak.
  • Dried oregano, best added directly on the tuna steak.
  • Lemon juice, best added after the tuna steak is cooked.
  • Poppy seed, cover your tuna steak completely.
  • Cayenne pepper, best sprinkled on the tuna steak.
  • Onion powder, best sprinkled on the tuna steak.

How to pan fry tuna steak

tuna steak

Caramelizing the surfaces of searing tuna steaks locks in moisture while also giving you a flavorful, tender fish to enjoy. To get started on perfecting your stove-top technique for cooking tuna steak, start with ¾ inch thick pieces so that both sides cook evenly and don’t overcook before they’re done.

  • Get a heavy skillet that best fits the number of tuna steaks you are cooking. Add 1 Tbsp oil and 1 Tsp butter to it, then heat over medium-high until hot.
  • Add the tuna steaks. The searing heat will make them sizzle when added, and they should cook for 4 to 6 minutes per ½ inch thickness (2-3 minutes on each side). The tuna steak should still be pink in the center, turning once during cooking. Be careful not to overcook because then you’ll have a dry piece of Tuna steak!

Should tuna be cooked all the way through?

It’s certainly OK, but the only risk to your meal in overcooking tuna is that it can be quite dry if cooked all the way through (think canned tuna). Instructions for perfectly cooked tuna is medium-rare to medium or below.

kitchen tools and ingredients

Tuna strak recipe

pan fried tuna steak

Pan fried tuna steak

Perfectly pan fried tuna steak
No ratings yet
Prep Time 5 mins
Cook Time 8 mins
Total Time 13 mins
Course Side Dish
Cuisine Japanese
Servings 1 people
Calories 428 kcal

Ingredients
 
 

  • 5 ounce Fresh tuna steak
  • 1 tbsp butter
  • 1 tbsp olive oil
  • spices See notes

Instructions
 

  • Get a heavy skillet that best fits the number of tuna steaks you are cooking.
  • Season tuna steak to taste.
  • Add 1 Tbsp oil and 1 Tsp butter to it, then heat over medium-high until hot.
  • Add the tuna steaks.
  • The searing heat will make them sizzle when added, bake 2-3 minutes on each side.
  • Serve immediately.

Notes

Some spices you can use:
  • Garlic, best added into your skillet when cooking.
  • Sea salt, best sprinkled on the tuna steak.
  • Grounded black pepper, best added directly on the tuna steak.
  • Thyme, best added directly on the tuna steak.
  • Dried oregano, best added directly on the tuna steak.
  • Lemon juice, best added after the tuna steak is cooked.
  • Poppy seed, cover your tuna steak completely.
  • Cayenne pepper, best sprinkled on the tuna steak.
  • Onion powder, best sprinkled on the tuna steak.

Nutrition

Calories: 428kcalCarbohydrates: 1gProtein: 33gFat: 32gSaturated Fat: 11gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gTrans Fat: 1gCholesterol: 84mgSodium: 156mgPotassium: 361mgSugar: 1gVitamin A: 3444IUCalcium: 15mgIron: 2mg
Keyword Pan fried tune steak
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