Tuna Steak
User Reviews
5
-
Prep Time
5 mins
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Cook Time
3 mins
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Servings
2
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Calories
208 kcal
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Course
Main Course
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Cuisine
American, International
Tuna Steak
Description
This Tuna Steak recipe centers on fresh, skinless, boneless tuna steaks about 2.5cm thick, simply seasoned with olive oil, sea salt, and black pepper. The cooking method involves heating a skillet until very hot and quickly searing the tuna with rotation to create grill lines. The first side is cooked for under two minutes, while the second side cooks just long enough to reach about 48°C internal temperature, resulting in a rare to medium-rare center.
The texture is firm on the outside with a tender, almost rare interior, avoiding dryness that occurs if overcooked. Resting the steak on a rack allows residual heat to dissipate and eases slicing, making the presentation neater and texture more pleasant to eat.
Tuna Steak pairs well with fresh vinaigrettes or herb sauces such as Sauce Vierge, chimichurri, or light Mexican salsas. Cooking one steak at a time helps maintain heat control and achieves even grill marks, as tuna cooks quickly. Using a meat thermometer is recommended to avoid overcooking.
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 salt sea salt
- 1/8 tsp black pepper
Cooking:
- 2 tsp olive oil , or oil spray
Serving suggestion (Note 2):
- sauce vierge (French salsa / vinaigrette for fish)
- chervil substitute small flat leaf or curly parsley leaves) or small edible flowers (optional, sprigs
Instructions
- Prepare resting tray: Place a rack on a tray. (Note 3)
- 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.
- Heat skillet: Heat skillet (preferably a skillet with grille lines) over high heat until smoking hot. The hotter, the better!
- 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)
- 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.
- Rotate for grill lines: Turn steak 45 degree. Continue cooking another 45 seconds.
- 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).
- 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.
Plating up - with Sauce Vierge option (pictured):
- 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.
- 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.
- 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
- Use a rack while resting tuna to prevent heat buildup that can overcook the fish.
- Heat the skillet fully before searing and add oil only if the pan is not well-seasoned.
- Cook tuna steaks one at a time for more even cooking and better grill marks.
- Use a meat thermometer to ensure the inside reaches about 48°C (118°F) for rare to medium rare.
- Serve tuna at tepid temperature for a balanced eating experience.
- Consider serving with light herb or tomato-based sauces like Sauce Vierge, chimichurri, or Mexican salsa.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 208 kcal
% Daily Value*
| Calories | 208cal | 10% |
| Carbohydrates | 1g | 0% |
| Protein | 35g | 70% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 65mg | 22% |
| Sodium | 735mg | 31% |
| Potassium | 324mg | 7% |
| Fiber | 1g | 4% |
| Vitamin A | 103IU | 2% |
| Calcium | 31mg | 3% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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