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.
Table of Content
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? Learn how to make sesame tuna. The sesame seeds give the dish a nutty flavor.
Why make this recipe
- Pan searing is my favorite method to cook 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.
- 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 using sesame oil as well as sesame seeds.
- You can serve it over rice, noodles, or a salad.
- And most important, it is a very delicious, yet healthy recipe and 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. Two types of tuna are most commonly used - the yellowfin and bigeye. Bigeye tuna has a rich, buttery taste with a smooth texture, while yellowfin tuna has a mild flavor and firmer texture. Bluefin tuna is similar to the flavor and texture of the yellowfin but more expensive and rare to come by.
- Mirin - This is a Japanese sweet sauce. You can easily replace it with maple syrup or honey.
- Soy sauce - I prefer to use low-sodium soy sauce so the tuna is not too salty. And 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.
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, chilly 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. - 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 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. 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 ½ 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.
Tips for Success
- Buy sushi-grade tuna from a trustworthy source.
- Keep uncooked tuna in the refrigerator at all times.
- But, thaw frozen fish to room temperature or for at least 30 minutes before cooking. Room-temperature fish will cook evenly.
- Heat the cast-iron skillet on medium-high heat. Quick-cooking on a hot skillet will give a nice crust while still keeping the tuna pink in the middle.
- Double the marinade and save half to serve with the seared tuna later as a dipping sauce.
- Leftovers will keep in the refrigerator for up to 24 hours.
More fish and seafood recipes
- 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 recipe
It is best to prepare and serve this tuna fresh. But, leftovers do keep 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 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. You can also coat it with sesame seeds, thick ground black pepper, or other spices like coriander seeds.
- Grill - is the simplest and easiest method of 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 / 230C/ Gas Mark 8.
- Poached in oil - season 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.
Printable Recipe
How to cook tuna steaks
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Video
Conversions Used
1 lb = 453 grams, 1 cup = 240 ml, 1 stick = 113g, 1 tbsp= 15 ml, 1 tsp= 5 ml,
Ingredients
- 2 (8 oz) (450 g) Ahi Tuna steaks ((about ¾ to 1-inch thick steaks) )
- 1 tablespoon Olive oil
- ¼ teaspoon Kosher salt
- ½ teaspoon Black pepper
Tuna steak marinade
- ¼ cup (60 ml) Soy sauce
- 2 tablespoon Rice vinegar (or cider vinegar)
- 2 tablespoon Mirin ((or honey) )
- 2 teaspoon Sesame oil
- 2 tablespoon Fresh garlic (thinly sliced)
- 2 tablespoon Scallions ((green onions) )
- 1 tablespoon Chily flakes (or ½ teaspoon cayenne powder)
- 2 tablespoon Sesame seeds
Instructions
- 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.Pro tip - Use glass or plastic, never metal when marinating. Otherwise, the acid ingredients in the marinade can react with the metal.
- 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 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. 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 on the tuna.
- Cook the steak for 1 to 1 ½ 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.
Recipe Notes & Tips
- Buy sushi-grade tuna from a trustworthy source.
- Keep uncooked tuna in the refrigerator at all times.
- But, thaw frozen fish to room temperature or for at least 30 minutes before cooking. Room temperature fish will cook evenly.
- Heat the cast-iron skillet on medium-high heat. Quick-cooking on a hot skillet will give a nice crust while still keeping the tuna pink in the middle.
- Double the marinade save half to serve with the seared tuna later as a dipping sauce.
- Leftovers will keep in the refrigerator for up to 24 hours.
Nutrition Information
The nutrition information and metric conversion are calculated automatically. I cannot guarantee its accuracy. If this data is important to you please verify with your trusted nutrition calculator. Thank you
Nic
UM, WOW. The sesame with the tuna!!! YUM. Thanks for the recipe!
Farah Abumaizar
Perfectly seared and love the Asian flavors you chose. Yum! Can't wait to try this out!
Gina
What a fantastic recipe! Full of flavor, and will make my husband very happy come dinner anytime I make it!
Dannii
This tuna steak looks perfectly cooked. I have never made it myself, but I can't wait to try it.
Beth Sachs
I love tuna steaks. These look just perfect. So juicy and tender.