Sesame Tuna Steak Recipe – Pan Seared
Tuna steak is one of the favorite types of tuna to cook any time of the year. In this post, you’ll learn how to cook seared sesame tuna steak with a juicy, tender texture that is wonderfully pink on the inside.
Tuna is one of the most popular kinds of fish. Fresh tuna steak is thick and tender. And it can be cooked in a variety of ways.
Most people have heard of using sesame seeds on meat and chicken, but have you ever tried them on fish? The sesame seeds give the dish a nutty flavor.
Why make this recipe
- Pan searing is my favorite method of cooking tuna. And that’s what we use to cook these steaks in less than 6 minutes. It keeps the tuna perfectly medium-rare on the inside with a lovely crust on the outside.
- In addition, the recipe is very simple and easy. It uses a few easy-to-find ingredients, including sushi-grade fish.
- And it has a wonderful sesame flavor that uses sesame oil and sesame seeds.
- Also, most importantly, it is a very delicious and healthy recipe that is perfect for a weekday or weekend meal.
Ingredients and substitutes
- Tuna – Since we eat this tuna almost raw, it is very important to buy sashimi-grade tuna from a local fish store. But make sure it is a trustworthy source. The two most commonly used types of tuna are yellowfin and bigeye. Bigeye tuna has a rich, buttery taste with a smooth texture, while yellowfin tuna has a mild flavor and firmer texture.
- Mirin – This is a Japanese sweet sauce. You can also replace it with maple syrup or honey.
- Soy sauce – I prefer to use low-sodium soy sauce so the tuna is not too salty. However, if you have regular soy sauce, use it, but don’t add any more salt for seasoning until you taste it.
- Rice vinegar – This is Japanese rice vinegar. You can also use lemon juice or apple cider vinegar.
- Sesame oil – Adds a nice Asian flavor to the dish. And while you can certainly omit it, I highly recommend it. Otherwise, you can also use a few tablespoons of olive oil.
- Sesame seeds – Add a wonderful flavor and texture to the tuna.
Step-by-step: Seared sesame tuna steaks
- In a small bowl, combine all the tuna steak marinade ingredients: soy sauce, rice vinegar, mirin, sesame oil, sliced ginger & garlic, scallions, chili flakes, and sesame seeds.
Pro tip – Use glass or plastic, never metal, when marinating. Otherwise, the acid ingredients in the marinade can react with the metal. - Next, place the tuna steaks in the marinade and turn them over a few times to coat well. Leave to marinate for 15 minutes up to an hour.
Pro tip – You can also marinate the tuna for up to 3 hours in the fridge.
- Sear tuna steaks – Heat a cast-iron skillet on medium-high heat. Add the olive oil and let the pan become very hot. Then, place the two tuna steaks in the skillet. Season with kosher salt and black pepper.
Pro tip – The pan must be smoking hot. This will give a nice sear and color to the tuna. - Cook the steak for 1 to 1 1/2 minutes on each side (medium-rare).
Pro tip – You can do up to 2 minutes on each side if you like it less rare. However, I would not recommend more than 2 minutes.
- Remove from the pan and let rest for 5 to 7 minutes. Then, slice and garnish with chopped scallions.
- Serve with plain jasmine rice, a side salad, and a vegetable side dish for a complete meal.
- Seared Ahi tuna steak recipe
- Ahi Tuna Poke Bowl or Salmon Poke Bowl
- Best Tuna Patties or Tuna Potato Patties (canned tuna)
- Recipe for Baked Salmon
- Easy Honey Garlic Salmon (20 mins)
- Garlic Butter Salmon (20 mins)
- Honey Ginger Shrimp Stir Fry or Skillet Shrimp with Rice
- Thai Shrimp Soup
- See all fish and seafood recipes
Frequently asked questions
It is best to prepare and serve this tuna fresh. However, leftovers can be kept well in the fridge for up to 24 hours. And since the tuna is rare (almost raw) on the inside, I do not recommend leaving it for longer than 24 hours.
Pan-searing – perfect for those who love quick cooking to medium-rare, which is almost raw inside. And the best pan to sear tuna is a cast-iron skillet or non-stick pan.
Grill – is the simplest and easiest method of cooking tuna with just a sprinkle of salt, pepper, and olive oil. Natural caramelization occurs when grillings add a wonderful flavor and texture to the tuna. A tuna steak on the grill needs only 2 minutes on each side.
Baking – is another wonderful method when you have time to marinate the tuna for at least an hour. Bake the tuna steaks for 8 to 12 minutes in a preheated oven at 450F / 230 C/ Gas Mark 8.
Poach in oil – season the tuna and poach it about an inch deep in oil until it is almost opaque or until it reaches an internal temperature of about 160F. Usually, it takes about 4 minutes per pound to make the tuna opaque on the outside and still pink on the inside.
Sous vide – is a recent trend that involves brushing the tuna with oil and placing it in a zip-lock bag. Then, cook to about 105F for medium-rare or about 130F for medium-well.
You can save leftovers in an airtight container for up to 24 hours. However, it is important that the fish is not kept out of the refrigerator for longer than necessary to ensure food safety.
How to cook tuna steaks
Tuna steak is one of the favorite types of tuna to cook any time of the year. In this video, you’ll find out how to cook seared sesame tuna steak with a juicy, tender texture that is wonderfully pink on the inside.
Video
Ingredients
- 2 (8 oz) (450 g) Ahi Tuna steaks (about 3/4 to 1-inch thick steaks)
- 1 tbsp Olive oil
- ¼ tsp Kosher salt
- ½ tsp Black pepper
- ¼ cup (60 ml) Soy sauce
- 2 tbsp Rice vinegar or cider vinegar
- 2 tbsp Mirin (or honey)
- 2 tsp Sesame oil
- 2 tbsp Fresh garlic thinly sliced
- 2 tbsp Scallions (green onions)
- 1 tbsp Chily flakes or 1/2 tsp cayenne powder
- 2 tbsp Sesame seeds
Method
- In a small bowl, combine all the tuna steak marinade ingredients – soy sauce, rice vinegar, mirin, sesame oil, sliced ginger & garlic, scallions, chilly flakes, and sesame seeds.
- Place the tuna steaks in the marinade and turn them over a few times to coat well. Leave to marinate for 15 minutes up to an hour.
- Sear tuna steaks – Heat a cast iron skillet on medium-high heat. Add the olive oil and let the pan become very hot. Place the two tuna steaks in the skillet. Season with kosher salt and black pepper.
- Cook the steak for 1 to 1 1/2 minutes on each side (medium-rare).
- Remove from the pan and let rest for 5 to 7 minutes. Then, slice and garnish with chopped scallions.
- Serve with plain jasmine rice, a salad, and a vegetable side dish for a complete meal.
Notes
- Choose high-quality tuna: Start with fresh, sushi-grade tuna if possible. Yellowfin or ahi tuna is commonly used for seared tuna steaks because of its firm texture and rich flavor.
- Thaw if frozen: If your tuna is frozen, thaw it in the refrigerator overnight. Avoid using the microwave or running it under hot water, which can cause uneven thawing and negatively impact the texture.
- Pat dry: Before searing, make sure to pat the tuna steak dry with paper towels. Moisture on the surface can prevent a good sear.
- Season generously: Season both sides of the tuna steak with salt and pepper, and consider adding some sesame seeds or spices like paprika, cayenne, or crushed red pepper for extra flavor.
- Preheat the pan: Use a heavy-bottomed skillet or a cast-iron pan to sear your tuna. Heat the pan over high heat until it’s very hot, almost smoking. You want to create a great sear quickly.
- Use a high smoke-point oil: Add a small amount of oil with a high smoke point, such as grapeseed, canola, or vegetable oil, to the hot pan. Coat the pan evenly.
- Sear briefly: Place the tuna steak in the hot pan and sear for 1-2 minutes per side for rare to medium-rare doneness. Adjust the cooking time to your preference, but be careful not to overcook it, as tuna can become dry and tough.
- Don’t overcrowd the pan: Cook the tuna steaks in batches if necessary to avoid overcrowding the pan. Overcrowding can reduce the pan’s temperature and prevent a good sear.
- Use tongs: Use tongs to flip the tuna steak gently, as a spatula might tear the delicate flesh.
- Rest before slicing: After searing, let the tuna steak rest for a couple of minutes on a cutting board. This allows the juices to redistribute and keeps the steak moist.
- Slice thinly: To serve, thinly the seared tuna steak against the grain. This will help maintain the tenderness of the meat.
- Serve with dipping sauce: Consider serving your seared tuna steak with a dipping sauce, such as soy sauce and wasabi, a sesame ginger sauce, or a citrusy ponzu sauce, to enhance the flavors.
Nutrition
Tried this recipe?
Mention @veenaazmanov_kitchen or tag #veenaazmanovkitchen!
Delicious marinade!!! Perfect! Yummmmmm
UM, WOW. The sesame with the tuna!!! YUM. Thanks for the recipe!
Perfectly seared and love the Asian flavors you chose. Yum! Can’t wait to try this out!
What a fantastic recipe! Full of flavor, and will make my husband very happy come dinner anytime I make it!
This tuna steak looks perfectly cooked. I have never made it myself, but I can’t wait to try it.
I love tuna steaks. These look just perfect. So juicy and tender.