Tuna Steak Recipe

The proper Tuna Steak is seared on the surface and deliciously uncommon on the within. Cooked in 2 1/2 minutes flat, it’s additionally presumably the quickest fish recipe ever!

I’m serving this tuna with a vibrant and contemporary Sauce Vierge, a light-weight French sauce that’s a contemporary traditional for all the appropriate causes. Wholesome, fast and straightforward, this Tuna Steak additionally makes for gorgeous presentation. Seems to be, style, velocity and class – this ticks all of the packing containers!

There’s a purpose why tuna is so extremely prized by probably the most elite eating places world wide. The stomach is wanted for its wealthy and fatty flesh, whereas the loins – which we’re utilizing at present – have a silky texture and a savoury, clear flavour that isn’t in any respect “fishy”. The jewel-like hue of the loin meat in the meantime is gorgeous and the premise for a lot of a stunning-looking dish.

You’ll usually see tuna loin used uncooked for delicate canapés and starters equivalent to tataki, carpaccio, tartare and ceviche, to call a couple of. The stomach in the meantime is coveted particularly for sashimi. Tuna is the star of the world-famous day by day tuna public sale on the Tokyo fish markets, the place complete tuna can promote for mind-boggling costs. (The primary bluefin tuna of the season is very recognized for drawing outrageous bids for the publicity, and the present document stands at over $3 million for a 278 kg (612 lb) tuna – that’s over $10,000 / kg!!! 😳😳😳)

Such is the attraction and demand for high quality tuna at present. However bizarre folks such as you and me don’t have to pay loopy costs for tuna for our functions at present!! Good high quality, contemporary tuna steaks are available out of your native fish monger and are simply wonderful!!

For those who’re questioning if tuna steak needs to be uncooked within the center, the quick reply is YES. A correctly cooked tuna steak needs to be seared on the surface however uncooked on the within.

It is because tuna steaks are reduce from the loin of the fish. This a part of the tuna, identifiable by its even, translucent pink or purple color with little fats, is lean. As soon as cooked, it tends to turn into fairly dry – consider canned tuna and the feel it has. It’s a bit like overcooked chicken breast! As a lot as we love our canned tuna, we don’t wish to eat a complete steak of that!

Serving the tuna with a uncommon (uncooked) centre ensures the within stays tender and succulent. Tuna that’s medium or nicely finished will begin to resemble our buddy the canned tuna – besides with out the canning oil that conveniently makes up for that dryness!

Various kinds of tuna have completely different qualities and culinary makes use of. Pictured in at present’s recipe is yellowfin tuna which is the commonest sort of tuna bought at fish mongers right here in Australia. It’s a superb all-rounder tuna with a light flavour, used for every thing from sashimi / uncooked to canning.

The opposite fundamental forms of tuna you would possibly come throughout are:

• Skipjack tuna – Mostly used for canned tuna, it has a stronger style than different sorts;

• Albacore tuna – Additionally used for canning; mild colored flesh;

• Bluefin tuna – Probably the most extremely prized tuna for its wealthy flesh and consuming qualities, particularly by the Japanese. That is the kind that sells for mind-boggling costs on the well-known Tokyo tuna auctions;

• Bigeye tuna – One other extremely valued tuna, the second most costly after bluefin tuna; and

• Ahi tuna – This can be a Hawaiian title overlaying each yellowfin and bigeye tuna. Individuals within the US comprehend it for issues like Poke Bowls.

Right here’s all it’s essential to prepare dinner tuna steak: contemporary tuna, salt, pepper and oil. (Let’s faux I didn’t neglect the oil in my photograph, regardless of being one in all simply three elements! 😂)

Selecting tuna steaks

As a result of tuna steak is greatest served uncommon inside, it’s vital to make sure the tuna is contemporary. It doesn’t should be “sashimi-grade”, which is the standard required when serving the tuna solely uncooked, equivalent to with Poke Bowls, Ceviche, Tartare or as sashimi and sushi (the final two recipes are on my mom’s web site, RecipeTin Japan). Nonetheless, it does should be very contemporary.

And it’s super-easy to inform – simply scent and contact it:

Learn how to inform tuna steak is contemporary

• Smells clear just like the ocean and never “fishy”; and

• Flesh is moist however not slimy.

Belief me, you’ll know as quickly as you scent it whether it is contemporary – or not! (PS There’s completely no disgrace in any respect in asking the fishmonger to move the tuna over-the-counter so you’ll be able to scent it. I personally insist on it. Fish is pricey!)

The trick to cooking tuna steak completely is a screaming sizzling skillet so you’ll be able to sear the surface properly whereas preserving the within uncooked. It must be super-hot as a result of it’s solely on the range for two 1/2 minutes!

1. Oil and season steaks – Rub oil on the tuna steak then sprinkle with salt and pepper. I like to make use of olive oil as a result of it has a little bit of flavour, however any oil is okay right here;

2. Preheat skillet till smoking sizzling – Use a heavy-based skillet so it may be preheated till it’s so sizzling that you just see smoke coming from the pan.

   TIPS:
   – Don’t use a non-stick fry pan. These will not be made for top warmth cooking and you’ll smash the non-stick coating;
   – Don’t oil the skillet earlier than preheating. It would smoke out your home! If it’s a well-seasoned* forged iron pan or grill pan, as I’ve used, then there’s no want so as to add oil into the skillet as a result of we’ve oiled the tuna;
   – If it’s essential to oil a skillet (ie. if yours shouldn’t be a forged iron skillet), wait till it’s super-hot then calmly brush with oil. Use both a heat-proof basting brush, paper towel calmly dipped in oil, OR take it off the warmth then spray calmly with oil. By no means spray a screaming sizzling skillet with oil ON a fuel range for those who worth your eyebrows and your home – it’s a fireplace hazard!!
   _{* A seasoned pan is forged iron or carbon metal pan that has developed a pure non-stick patina by means of repeated use. It must also be stored calmly oiled to cease it from rusting;}

3. Prepare dinner tuna – As soon as the skillet may be very sizzling, place tuna within the skillet.

   – How lengthy to prepare dinner tuna: A 2.5cm / 1″ thick, 200g / 7oz tuna steak needs to be cooked for 90 seconds on the primary aspect then 60 seconds on the opposite aspect to get a pleasant sear on the surface whereas preserving it uncommon on the within.
   – Goal inner temperature: The goal inner temperature is 48°C (118°F). It will guarantee the within continues to be uncommon and pleasantly heat relatively than stone chilly;

4. Learn how to get the criss-cross grill marks – If you wish to get the flowery restaurant-style grill marks:

   a) Use a forged iron grill pan – Use a forged iron skillet with grill Iines, like that pictured in put up;
   b) Prepare dinner 45 seconds – Place tuna in skillet for 45 seconds;
   c) Flip 45 levels, prepare dinner one other 45 seconds – Flip the tuna 45 levels and depart for one more 45 seconds. Then flip the tuna;
   d) 60 seconds different aspect – Prepare dinner tuna steak on second aspect for 60 seconds, then take away to a rack;

   You’ll discover this implies the criss-cross is utilized to just one aspect. That is to simplify the cooking. Serve the criss-cross aspect going through up, clearly!

   Tip: For probably the most excellent strains, don’t transfer the tuna as soon as positioned within the skillet (besides to rotate the one time)!

5. Relaxation on rack – Ordinarily, we wish meats to proceed cooking as they relaxation. That is generally known as “carry over cooking”. On this case, we wish to minimise it as a result of we wish the tuna steak to stay uncommon inside! So I like to make use of a rack set over a tray to relaxation tuna steak, to encourage extra warmth to dissipate. You not often see me do that, I usually simply use a plate (save washing up and all that jazz!) So the truth that I’m doing it tells you that it issues!

6. Slice up and admire! Let the tuna relaxation for five minutes till cool. The cooler the tuna, the better it’s to slice so the seared crust units and is much less prone to crumble if you reduce it. It’s really higher served at room temperature for the reason that center of the tuna solely will get to 48°C/118°F which is uncommon (barely above uncooked). For those who serve it sizzling, the temperature distinction between the inside and outside can appear jarring if you eat.

   Slicing to serve is optionally available. Positive eating eating places usually select to pre-slice tuna for presentation functions, as a result of the hanging purple color inside appears so good!

   As for what to serve with Tuna Steak? It’s pictured on this put up with Sauce Vierge, a sort of French salsa / French dressing. This mild and shiny sauce goes completely with wonderful and fresh-tasting tuna steak. See under for an inventory of extra Tuna Steak sauces and topping concepts!

Being a comparatively gentle flavoured fish, tuna lends itself for all types of prospects in terms of a sauce. Brilliant and contemporary sauces and accompaniments work greatest with this tuna, relatively than very buttery or creamy sort sauces (like this Lemon Cream Sauce for Fish).

Listed below are some strategies:

• Sauce Vierge – Pictured within the put up, this can be a summery French salsa / French dressing popularised by the good French chef, Michel Guérard. He’s recognized for introducing a lighter fashion of French meals emphasising simplicity and freshness, influences we nonetheless see in eating places at present. This sauce pairs fantastically with tuna. I particularly get pleasure from how the French dressing seeps into the cracks of the tuna flakes if you spoon it over;

• Mexican salsa – The intense, leaping flavours of a Mexican tomato salsa would even be fantastic with tuna! Casually dollop it over like I’ve finished with the Sauce Vierge. Pico de Gallo would additionally work, although I’d advocate chopping the tomato a little bit smaller;

• Salsa Verde – Lovely, contemporary herbs on this easy, no-cook, pesto-like sauce make this splendid for tuna and all forms of seafood, not point out its attractive dazzling inexperienced color!

• Pesto – A smear of basil pesto on the aspect can be terrific. You received’t want a lot as a result of the flavour of pesto is extra intense than, say, Salsa Verde;

• Chimichurri Sauce – South America’s contribution to the world of zingy, meat-friendly sauces, this parsley-garlic-olive oil sauce is a superb selection for tuna;

• Japanese Ginger Sauce – For those who’re searching for a Japanese bent, use the marinade/sauce in my Tuna Poke Bowl recipe. It’s fabulous!

• Lemon French dressing – The zippy style of lemon is a pure pairing with any fish! Utilizing a French dressing (ie. salad dressing) as an alternative of plain lemon juice. The oil and different flavours provides some richness and additional style. It additionally makes the dressing extra viscous so it clings to the tuna higher. Use the dressing on this Brown Rice Salad recipe.

There’s just some concepts to get you began! 😉

As for sides, it actually relies upon which approach you go together with the flavours. Usually I’d go for lighter sides to maintain with the contemporary vibe of the tuna and sauces. Listed below are some strategies:

• Herby Buttered Child Potatoes or Lemon Potato Salad

• Marinated Vegetable Pasta Salad – An ideal veg + starch aspect possibility. Or do that Mediterranean Brown Rice Salad else Wild Rice Salad;

• White Bean Tabbouleh Salad – All of the flavours you’re keen on about tabbouleh, bulked out with beans to make a all-in-one aspect;

• Home made (tremendous simple!) crusty artisan bread + a leafy inexperienced salad with a French, Italian or traditional Salad Dressing;

• An enormous fats Inexperienced Bean Avocado Salad!

Scrolling again by means of every thing I’ve written, this looks as if an unusually lengthy put up for a recipe that supposedly takes 2 1/2 minute flat to prepare dinner! 😂

Honestly, I simply need you to really feel assured if you determine to do this recipe. So I’ve walked by means of all the data I assumed you would possibly wish to know, even for those who’ve by no means cooked tuna steak earlier than.

I hope you discover it helpful, and extra importantly that it appears so scrumptious you can’t resist giving it a go! Keep in mind, tuna steak is:

✔ Wholesome – Low fats, low energy, excessive protein, and comprises important amino acids
✔ A singular and scrumptious fish
✔ Positive dining-worthy, however nonetheless inexpensive and might be finished at house!

– Johnsat x

Tuna Steak Recipe

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Serves: 2 Prep Time: 5 minutes Cooking Time: 3 minutes 3 minutes

Nutrition facts: 208 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 x 180 – 200g (6.5 – 7oz) tuna (skinless, boneless). 2.5-3cm / 1-1.2" thick (Note 1)
• 1 tsp olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 2 tsp olive oil , or oil spray
• Sauce Vierge (French salsa / vinaigrette for fish)
• Chervil sprigs (substitute small flat leaf or curly parsley leaves) or small edible flowers (optional)

Instructions

1. Prepare resting tray: Place a rack on a tray. (Note 3)
2. Oil and season tuna: Drizzle half the oil over the tuna. Smear over one side, then sprinkle with half the salt and pepper. Flip and repeat.
3. Heat skillet: Heat skillet (preferably a skillet with grille lines) over high heat until smoking hot. The hotter, the better!
4. Oil skillet (if required): If your skillet is not well-seasoned, brush skillet with olive oil or take pan off stove and spray with any oil (SAFETY WARNING! Note 4)
5. Cook first side: Place tuna steak in the skillet (I do one at a time for best results, Note 5) and cook for 45 seconds.
6. Rotate for grill lines: Turn steak 45 degree. Continue cooking another 45 seconds.
7. Cook other side: Flip tuna carefully, then leave for 1 minute or until the internal temperature in the middle reads 48°C / 118°F (Note 6).
8. Rest: Remove tuna from skillet and place on rack. Rest for 5 minutes – it will cool down almost to room temperature. This is desirable for easier slicing and better eating (Note 7) Serve! See Note 2 for sauce options.
9. Slice, if desired (Note 7): Place tuna on a board with criss-crossing grill lines facing up. Slice the tuna into 4 or 5 thick slices, holding the edges with your fingers as needed to ensure the seared surface doesn't crumble. Transfer to serving plate and separate the slices slightly so they insides are just visible, or on an a slightly angle, overlapping each other.
10. Sauce Vierge: Spoon the Sauce Vierge over steaks, leaving small piles of tomato here and there on the tuna slices, and a few on the plate. Other sauce options: See Note 2.
11. Finishing: Drizzle with a bit of olive oil. It looks beautiful as it is, but if you want to raise the bar even higher, add a few small sprigs of chervil and some edible flowers!

Notes

1. Tuna:
Buying – Tuna comes cut into steaks, rather than thin fillets you traditionally see with white fish
It is almost always sold skinless and boneless
A meat thermometer highly recommended – Tuna can go from perfectly rare inside to medium in the space of 30 seconds so the use of a meat thermometer is highly recommended.
Steak size and cook times – The cook times specified in this recipe are for a 180g (6.5oz) tuna steak that is 2.5cm (1″) thick.
Thickness of tuna steak also plays a big part in cook time.
2. Serving – Pictured in post with Sauce Vierge, a classic French salsa / vinaigrette which is particularly good with fish. Other ideas:
Mexican salsa – The bright flavours of a Mexican tomato salsa would be wonderful with tuna! Casually dollop it over;
Pico de Gallo – Chopping the tomato a little smaller;
Salsa Verde – A beautiful, fresh herb taste and gorgeous dazzling green colour!
Pesto – A smear of basil pesto on the side would be terrific. Use sparingly as its strong;
Chimichurri Sauce – This South American parsley-garlic-olive oil sauce is a great choice for tuna;
Japanese Ginger Sauce – Use the marinade/sauce in my Tuna Poke Bowl recipe. It’s fabulous!
Lemon Vinaigrette – Any vinaigrette is a natural pairing with any fish! Try the dressing in this Brown Rice Salad recipe. You can also optionally gently warm a vinaigrette for serving.
3. Rack on tray – I normally don’t insist on a rack (normally I just use a plate) but for tuna steaks I do, because air circulating under the steak means the tuna retains less heat. This discourages “carry over cooking” to minimise the danger of the tuna overcooking while resting.
4. Oiling pan – It is best to heat the skillet without oil because it will otherwise smoke terribly.
If your pan is not well-seasoned, you can brush the pan with oil along with the fish. Only brush with oil once already hot.
If you brush the hot pan, you need to ensure you have a heat-proof brush. Otherwise, take the pan off the stove and spray with oil (never spray a skillet over a lit gas stove –  the oil can catch fire easily).
5. Cook one steak at a time – Tuna can go from rare to medium in 30 seconds, so even handling two tuna steaks can be tricky when you are seeking “perfection”! So I cook one tuna at a time when I want to ensure it cooks perfectly inside, and also when I want (near!-) perfect grill lines. It takes 2 1/2 minutes to cook and the inside is rare anyway, so it’s fine to do them one at a time.
6. Doneness of tuna – It is uncommon to see tuna steaks cooked any more than rare inside because it’s such lean meat. It tends to be quite dry if it’s anything beyond medium rare.
7. Slicing and serving – This is optional. It makes for nice presentation and is a way restaurants plate up tuna steak nicely. It also makes it easier to eat.
It’s easiest to slice when the outside of the tuna has cooled otherwise it is prone to crumbling.
TIP: Hold the edges of the tuna together when slicing, to avoid the cooked part from breaking.
Best served at a tepid temperature. If you serve it hot, the temperature difference between the outside and inside can seem jarring when you eat.
8. Nutrition per tuna steak, tuna only, ie. no sauce.

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Sarah Miller

Hi, I’m Sarah Millar!
I’m a food blogger who loves creating quick and easy recipes that bring big flavor without the fuss. Cooking doesn’t have to be complicated — and I’m here to share simple, fast food ideas that anyone can make at home. When I’m not in the kitchen, you’ll usually find me tasting new dishes, exploring cafés, or coming up with fresh food hacks to make everyday meals more fun.

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