Tuna Steak
The ideal tuna steak has a wonderfully rare interior and a seared exterior. Possibly the fastest fish recipe ever, it cooks in 2 1/2 minutes flat!Tuna Steak
I’m serving this tuna with a light French sauce called Sauce Vierge, which is a modern classic for all the right reasons. It’s bright and fresh. This tuna steak is not only quick, simple, and healthful, but it also looks beautiful. This satisfies every requirement in terms of appearance, taste, quickness, and elegance.Tuna Steak
Tuna Steak
The world’s most prestigious restaurants value tuna so highly for a reason. While the loins, which we’re using today, have a smooth texture and a clean, savory flavor that isn’t at all “fishy,” the belly is prized for its rich, fatty flesh. In contrast, the loin meat’s jewel-like color is lovely and the foundation of many aesthetically pleasing dishes.Tuna Steak
Raw tuna loin is frequently used for delicate appetizers and canapés like ceviche, tataki, carpaccio, and tartare, to mention a few. In contrast, the belly is highly sought after, particularly for sushi. Whole tuna can fetch outrageous amounts in the Tokyo fish markets’ renowned daily tuna auction, where tuna is the star. (The season’s first bluefin tuna is notorious for attracting ludicrous offers for the publicity; the current record is nearly $3 million for a 278 kg (612 lb) tuna, which is more than $10,000 per kilogram! 😳😳😳Tuna Steak
Such is the current need and attraction for high-quality tuna. However, regular people like you and I don’t have to shell out outrageous sums of money for tuna these days! You can easily find fresh, high-quality tuna steaks from your neighborhood fishmonger, and they taste great!Tuna Steak
Is the middle of a tuna steak supposed to be raw? Indeed!
The short answer to the question of whether a tuna steak should be cooked through is YES. A well-cooked tuna steak should have a raw interior and a seared exterior.Tuna Steak
This is due to the fact that tuna steaks are sliced from the fish’s loin. This slim portion of tuna is distinguished by its uniform, transparent pink or red color and low fat content. It tends to get rather dry after cooking; consider the feel of tuna in a can. Like an overdone chicken breast, actually! Even while we adore canned tuna, we don’t want to consume an entire steak of it!Tuna Steak
The inside of the tuna will stay succulent and soft if it is served with a rare (raw) center. Medium or well-done tuna will begin to resemble our friend canned tuna, but without the handy canning oil that compensates for its dryness!Tuna Steak
Tuna varieties
The characteristics and culinary applications of various tuna varieties vary. The meal for today features yellowfin tuna, the most popular kind of tuna found at fishmongers in Australia. It is a great all-purpose tuna with a moderate flavor that may be used for canning as well as sashimi or raw.Tuna Steak
The other primary varieties of tuna that you may encounter are:
- Skipjack tuna – It tastes harsher than other kinds and is most frequently used for canned tuna;
- Albacore tuna – also utilized for canning; flesh with a pale color;
- Bluefin tuna – The Japanese, in particular, highly value this tuna because of its rich flesh and edible features. At the renowned Tokyo tuna auctions, this variety sells for outrageous sums;
- Bigeye tuna – Another highly prized tuna, second only to bluefin tuna in price; and
- Ahi tuna – Both bigeye and yellowfin tuna are referred to by this Hawaiian moniker. It is well-known in the US for items like poke bowls.
The ingredients needed to prepare tuna steak
All you need to prepare a tuna steak is oil, salt, pepper, and fresh tuna. (Pretend that even though oil is one of only three ingredients, I remembered to include it in my shot! 😂)Tuna Steak
Selecting tuna steaks
Make sure the tuna is fresh since the greatest way to enjoy a tuna steak is rare inside. When serving the tuna completely raw, as in poke bowls, ceviche, tartare, or as sashimi and sushi (the last two recipes are found on my mother’s website, RecipeTin Japan), it does not have to be “sashimi-grade.” It must be quite fresh, though.Tuna Steak
And it’s quite simple to determine—just touch and smell it:
How to identify fresh tuna steak
- doesn’t smell “fishy,” but rather clean like the ocean; and
- Though not slimy, flesh is wet.
I promise you’ll be able to tell if it’s fresh or not just by the scent! (PS: Asking the fishmonger to pass the tuna over the counter so you can smell it is very OK. Personally, I demand it. Fish is pricey!
How to prepare tuna steak
A screaming hot skillet is essential for cooking tuna steaks so that the outside can be properly seared while the inside remains uncooked. Since it’s just been on the stove for two and a half minutes, it must be quite hot!Tuna Steak
- Oil and season steaks –Season the tuna steak with salt and pepper after rubbing it with oil. Any oil will work here, but I prefer to use olive oil because it adds a little flavor.Tuna Steak
- Preheat skillet until smoking hot – To ensure that it is hot enough to see smoke rising from the pan, use a heavy-based skillet.Tuna Steak
TIPS:
– Do not use a non-stick fry pan. High heat cooking is not recommended for them since it will destroy the non-stick coating.Tuna Steak
– Do not oil the skillet before preheating. It will fill your home with smoke! We have already oiled the tuna, so there’s no need to add oil to the skillet if it’s a well-seasoned* cast iron or grill pan, like the one I used; – If your skillet needs to be oiled (that is, if it isn’t cast iron), wait until it is quite hot before giving it a quick oiling. Use a paper towel lightly dipped in oil, a heat-resistant basting brush, or turn it off the heat and lightly mist with oil. If you respect your house and your eyebrows, you will never spray oil on a screaming hot pan on a gas burner since it is a fire hazard!Tuna Steak
- Cook tuna – Place the tuna in the skillet once it is really heated.Tuna Steak
– How long to cook tuna: To achieve a good sear on the exterior and a rare interior, grill a 200g/7oz, 2.5cm/1″thick tuna steak for 90 seconds on the first side and 60 seconds on the other.Tuna Steak
– Target internal temperature: 48°C (118°F) is the desired interior temperature. By doing this, the interior will remain uncommon and delightfully warm instead of freezing;
- How to get the criss-cross grill marks – To obtain the upscale grill marks found in restaurants:
a) Use a cast iron grill pan – Make use of a cast iron pan with grill Iines, such as the one shown in the post;
b) Cook 45 seconds – Put the tuna in the skillet for forty-five seconds.
c) Turn 45 degrees, cook another 45 seconds – After 45 degrees of rotation, let the tuna sit for a further 45 seconds. Next, turn the tuna over.
d) 60 seconds other side – After 60 seconds of cooking on the second side, transfer the tuna steak to a rack.
As you can see, this indicates that the crisscross is only used on one side. This will make cooking easier. Serve with the crisscross side up, of course!
Advice: Once the tuna is on the skillet, don’t move it (except from rotating it once) for the best lines!
- Rest on rack – Meats should normally continue to cook while they are at rest. It’s commonly referred to as “carry over cooking.” Because we want the tuna steak to stay rare inside, we want to minimize it in this instance! To let the extra heat escape, I prefer to rest tuna steaks on a rack that is placed over a tray. I rarely do this; I usually just use a plate to save the hassle of cleaning up after myself. You can know it matters because I’m doing it!
- Slice up and admire! Give the tuna five minutes to cool. The seared crust will harden and be less likely to crumble when you cut it if the tuna is chilled. Since the middle of the tuna rarely reaches 48°C/118°F (just above raw), it is actually best served at room temperature. When you eat it hot, the contrast between the interior and exterior temperatures may seem startling.
You can choose not to slice to serve. For presentational reasons, fine dining establishments frequently decide to pre-slice tuna because of how delicious the vibrant red interior appears!
What should be served with tuna steak, then? This post features it alongside Sauce Vierge, a type of French vinaigrette or salsa. The superb, fresh-tasting tuna steak pairs well with this bright, light sauce. A list of additional tuna steak sauces and topping suggestions may be found below!
The best toppings and sauces for tuna steak
The comparatively mild flavor of tuna makes it a fish that may be used in a wide variety of sauces. This tuna is best served with bright, fresh sauces and accompaniments rather than ones that are very creamy or buttery (like this Lemon Cream Sauce for Fish).
Here are some recommendations:
- Sauce Vierge – This post features a refreshing French salsa or vinaigrette that was made popular by Michel Guérard, the legendary French chef. He is credited with popularizing a lighter, fresher, and simpler French cuisine that is being served in restaurants today. Tuna goes very well with this sauce. I particularly like how the vinaigrette spoons over the tuna flakes and penetrates into their crevices;
- Mexican salsa – A Mexican tomato salsa’s vibrant, bouncy flavors would also be fantastic with tuna! Dollop it on top as casually as I would with the Sauce Vierge. Although I would suggest slicing the tomato a bit smaller, pico de gallo would also work;
- Salsa Verde – In addition to its stunning, sparkling green color, this easy, no-cook, pesto-like sauce is perfect for tuna and other fish. It also contains beautiful, fresh herbs!
- Pesto – It would be great served with a smear of basil pesto. Because pesto has a stronger flavor than, example, salsa verde, you won’t need much;
- Chimichurri Sauce – An excellent option for tuna is this parsley-garlic-olive oil sauce, which is South America’s contribution to the world of zesty, meat-friendly sauces;
- Japanese Ginger Sauce – Use the marinade/sauce in my Tuna Poke Bowl dish if you want a Japanese twist. It’s amazing!
- Lemon Vinaigrette – Lemon’s zesty flavor goes well with any type of fish! substituting basic lemon juice with a vinaigrette, often known as salad dressing. Richness and additional flavor are added by the oil and other flavors. Additionally, it thickens the dressing, which improves its ability to stick to the tuna. In this recipe for Brown Rice Salad, use the dressing.
Side dishes to accompany tuna steak
Regarding sides, it truly depends on how you choose to balance the flavors. In order to maintain the fresh flavor of the tuna and sauces, I usually choose lighter sides. Here are some recommendations:
- Lemon Potato Salad or Herb Buttered Baby Potatoes
- A fantastic vegetable and starchy side dish is marinated vegetable pasta salad. Alternatively, try this Wild Rice Salad or Mediterranean Brown Rice Salad.
- White Bean Tabbouleh Salad: This dish combines all of your favorite tabbouleh flavors with the added bulk of beans.
- Made at home (very simple!) a leafy green salad with a traditional, French, or Italian salad dressing and some crusty artisan bread;
- An enormous avocado and green bean salad!
Looking back at all of my posts, this one looks incredibly lengthy for a dish that should just take 2 1/2 minutes to prepare! 😂
To be honest, I just want you to feel comfortable trying this dish. Even if you’ve never cooked tuna steak before, I’ve gone over everything I thought you might want to know.
I hope it’s helpful, and more importantly, that it looks so good that you can’t help but try it! Keep in mind that tuna steak is:
✔ Healthful—low in fat, calories, and protein, and rich in vital amino acids
✔ A distinctive and mouthwatering fish
✔ Worthy of fine dining, yet still reasonably priced and doable at home!
- Nagi x
Tuna Steak
Ingredients
- Two 180–200g (6.5–7oz) of boneless, skinless tuna. Thickness: 2.5-3cm/1-1.2″ (Note 1)
- 1/8 teaspoon black pepper,
- 1/4 teaspoon sea salt, and
- 1 teaspoon olive oil
Cooking:
- Two teaspoons of olive oil or oil spray
Serving suggestion (Note 2):
- Fish can be substituted with sauce vierge (a French salsa or vinaigrette) and
- chervil sprigs (little edible flowers or curly parsley leaves are optional).
Instructions
- Set up the resting tray by setting a rack on it. (Note 3) Season tuna with oil: Pour half of the oil on the tuna. Sprinkle half the salt and pepper on one side after smearing. Repeat by flipping.
- Heat skillet: Bring a pan to a blazing hot temperature over high heat, preferably one with grille lines. Hotter is preferable!
- If necessary, oil the skillet: Brush your skillet with olive oil if it isn’t well seasoned, or remove it from the stove and spray it with any oil (WARNING: Observation 4)
- First side of cooking: fry the tuna steak in the skillet for 45 seconds (I prefer to fry them one at a time, Note 5).
- For grill lines, rotate: Rotate the steak 45 degrees. Cook for a further forty-five seconds.
- Cook’s opposing viewpoint: After carefully flipping the tuna, let it sit for one minute, or until the internal temperature reaches 48°C (118°F) in the center (Note 6).
- Rest: Transfer the tuna to a rack after removing it from the skillet. Give it five minutes to rest; it will cool nearly to room temperature. For better eating and simpler slicing, this is preferred (Note 7). Serve! For sauce alternatives, see Note 2.
