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4.7 from 33 votes

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.

Prep Time
5 mins
Cook Time
5 mins
Servings: 2 people
Calories: 1030 kcal
Course: Main Course , Salad
Cuisine: Asian

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

Notes

  • When you pan fry the tuna steak, 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 2 minutes on each sides.
  • This recipe will work well with any kind of tuna. Just make sure you buy Tuna steaks and not tuna loin or strips.
  • 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.
  • 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.
  • Yes, you can use frozen steak, but you need to make sure you fully defrost them before cooking them.
  • 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.