Tuna Steak

I’m serving this tuna with a vibrant and fresh Sauce Vierge, a light French sauce that’s a modern classic for all the right reasons. Healthy, quick and easy, this Tuna Steak also makes for stunning presentation. Looks, taste, speed and elegance – this ticks all the boxes!

Tuna Steak

There’s a reason why tuna is so highly prized by the most elite restaurants around the world. The belly is sought after for its rich and fatty flesh, while the loins – which we’re using today – have a silky texture and a savoury, clean flavour that isn’t at all “fishy”. The jewel-like hue of the loin meat meanwhile is beautiful and the basis for many a stunning-looking dish. You’ll often see tuna loin used raw for delicate canapés and starters such as tataki, carpaccio, tartare and ceviche, to name a few. The belly meanwhile is coveted especially for sashimi. Tuna is the star of the world-famous daily tuna auction at the Tokyo fish markets, where whole tuna can sell for mind-boggling prices. (The first bluefin tuna of the season is especially known for drawing outrageous bids for the publicity, and the current record stands at over $3 million for a 278 kg (612 lb) tuna – that’s over $10,000 / kg!!! 😳😳😳) Such is the appeal and demand for quality tuna today. But ordinary folk like you and me don’t need to pay crazy prices for tuna for our purposes today!! Good quality, fresh tuna steaks are readily available from your local fish monger and are just fine!!

Should tuna steak be raw in the middle? Yes!

If you’re wondering if tuna steak should be raw in the middle, the short answer is YES. A properly cooked tuna steak should be seared on the outside but raw on the inside. This is because tuna steaks are cut from the loin of the fish. This part of the tuna, identifiable by its even, translucent pink or red colour with little fat, is lean. Once cooked, it tends to become quite dry – think of canned tuna and the texture it has. It’s a bit like overcooked chicken breast! As much as we love our canned tuna, we don’t want to eat a whole steak of that! Serving the tuna with a rare (raw) centre ensures the inside remains tender and succulent. Tuna that is medium or well done will start to resemble our friend the canned tuna – except without the canning oil that conveniently makes up for that dryness!

Different varieties of tuna

Different types of tuna have different qualities and culinary uses. Pictured in today’s recipe is yellowfin tuna which is the most common type of tuna sold at fish mongers here in Australia. It’s an excellent all-rounder tuna with a mild flavour, used for everything from sashimi / raw to canning. The other main types of tuna you might come across are:

Skipjack tuna – Most commonly used for canned tuna, it has a stronger taste than other types;Albacore tuna – Also used for canning; light coloured flesh;Bluefin tuna – The most highly prized tuna for its rich flesh and eating qualities, especially by the Japanese. This is the type that sells for mind-boggling prices at the famous Tokyo tuna auctions;Bigeye tuna – Another highly valued tuna, the second most expensive after bluefin tuna; andAhi tuna – This is a Hawaiian name covering both yellowfin and bigeye tuna. People in the US know it for things like Poke Bowls.

What you need to cook tuna steak

Here’s all you need to cook tuna steak: fresh tuna, salt, pepper and oil. (Let’s pretend I didn’t forget the oil in my photo, despite being one of just three ingredients! 😂)

Choosing tuna steaks

Because tuna steak is best served rare inside, it’s important to ensure the tuna is fresh. It doesn’t need to be “sashimi-grade”, which is the quality required when serving the tuna entirely raw, such as with Poke Bowls, Ceviche, Tartare or as sashimi and sushi (the last two recipes are on my mother’s website, RecipeTin Japan). However, it does need to be very fresh. And it’s super-easy to tell – just smell and touch it:

How to tell tuna steak is fresh

Smells clean like the ocean and not “fishy”; andFlesh is moist but not slimy.

Trust me, you will know as soon as you smell it if it is fresh – or not! (PS There is absolutely no shame at all in asking the fishmonger to pass the tuna over the counter so you can smell it. I personally insist on it. Fish is expensive!)

How to cook tuna steak

The trick to cooking tuna steak perfectly is a screaming hot skillet so you can sear the outside nicely while keeping the inside raw. It has to be super-hot because it’s only on the stove for 2 1/2 minutes!

TIPS:– Do not use a non-stick fry pan. These are not made for high heat cooking and you will ruin the non-stick coating;– Do not oil the skillet before preheating. It will smoke out your house! If it’s a well-seasoned* cast iron pan or grill pan, as I have used, then there’s no need to add oil into the skillet because we’ve oiled the tuna;– If you need to oil a skillet (ie. if yours is not a cast iron skillet), wait until it is super-hot then lightly brush with oil. Use either a heat-proof basting brush, paper towel lightly dipped in oil, OR take it off the heat then spray lightly with oil. Never spray a screaming hot skillet with oil ON a gas stove if you value your eyebrows and your house – it’s a fire hazard!!* A seasoned pan is cast iron or carbon steel pan that has developed a natural non-stick patina through repeated use. It should also be kept lightly oiled to stop it from rusting; – How long to cook tuna: A 2.5cm / 1″ thick, 200g / 7oz tuna steak should be cooked for 90 seconds on the first side then 60 seconds on the other side to get a nice sear on the outside while keeping it rare on the inside.– Target internal temperature: The target internal temperature is 48°C (118°F). This will ensure the inside is still rare and pleasantly warm rather than stone cold; a) Use a cast iron grill pan – Use a cast iron skillet with grill Iines, like that pictured in post;b) Cook 45 seconds – Place tuna in skillet for 45 seconds;c) Turn 45 degrees, cook another 45 seconds – Turn the tuna 45 degrees and leave for another 45 seconds. Then flip the tuna;d) 60 seconds other side – Cook tuna steak on second side for 60 seconds, then remove to a rack; You will notice this means the criss-cross is applied to only one side. This is to simplify the cooking. Serve the criss-cross side facing up, obviously! Tip: For the most perfect lines, do not move the tuna once placed in the skillet (except to rotate the one time)! Slicing to serve is optional. Fine dining restaurants often choose to pre-slice tuna for presentation purposes, because the striking red colour inside looks so good! As for what to serve with Tuna Steak? It’s pictured in this post with Sauce Vierge, a kind of French salsa / vinaigrette. This light and bright sauce goes perfectly with fine and fresh-tasting tuna steak. See below for a list of more Tuna Steak sauces and topping ideas!

Best sauces and toppings for Tuna Steak

Being a relatively mild flavoured fish, tuna lends itself for all sorts of possibilities when it comes to a sauce. Bright and fresh sauces and accompaniments work best with this tuna, rather than very buttery or creamy type sauces (like this Lemon Cream Sauce for Fish). Here are some suggestions:

Sauce Vierge – Pictured in the post, this is a summery French salsa / vinaigrette popularised by the great French chef, Michel Guérard. He is known for introducing a lighter style of French food emphasising simplicity and freshness, influences we still see in restaurants today. This sauce pairs beautifully with tuna. I especially enjoy how the vinaigrette seeps into the cracks of the tuna flakes when you spoon it over;Mexican salsa – The bright, jumping flavours of a Mexican tomato salsa would also be wonderful with tuna! Casually dollop it over like I’ve done with the Sauce Vierge. Pico de Gallo would also work, though I’d recommend chopping the tomato a little smaller;Salsa Verde – Beautiful, fresh herbs in this simple, no-cook, pesto-like sauce make this ideal for tuna and all types of seafood, not mention its gorgeous dazzling green colour!Pesto – A smear of basil pesto on the side would be terrific. You won’t need much because the flavour of pesto is more intense than, say, Salsa Verde;Chimichurri Sauce – South America’s contribution to the world of zingy, meat-friendly sauces, this parsley-garlic-olive oil sauce is a great choice for tuna;Japanese Ginger Sauce – If you’re looking for a Japanese bent, use the marinade/sauce in my Tuna Poke Bowl recipe. It’s fabulous!Lemon Vinaigrette – The zippy taste of lemon is a natural pairing with any fish! Using a vinaigrette (ie. salad dressing) instead of plain lemon juice. The oil and other flavours adds some richness and extra taste. It also makes the dressing more viscous so it clings to the tuna better. Use the dressing in this Brown Rice Salad recipe.

There’s just a few ideas to get you started! 😉

Sides to serve with Tuna Steak

As for sides, it really depends which way you go with the flavours. Generally I’d opt for lighter sides to keep with the fresh vibe of the tuna and sauces. Here are some suggestions:

Herby Buttered Baby Potatoes or Lemon Potato SaladMarinated Vegetable Pasta Salad – A great veg + starch side option. Or try this Mediterranean Brown Rice Salad else Wild Rice Salad;White Bean Tabbouleh Salad – All the flavours you love about tabbouleh, bulked out with beans to make a all-in-one side;Homemade (super easy!) crusty artisan bread + a leafy green salad with a French, Italian or classic Salad Dressing;A big fat Green Bean Avocado Salad!

Scrolling back through everything I’ve written, this seems like an unusually long post for a recipe that supposedly takes 2 1/2 minute flat to cook! 😂 Truthfully, I just want you to feel confident when you decide to try this recipe. So I have walked through all the information I thought you might want to know, even if you’ve never cooked tuna steak before. I hope you find it useful, and more importantly that it looks so delicious that you can’t resist giving it a go! Remember, tuna steak is: ✔ Healthy – Low fat, low calories, high protein, and contains essential amino acids✔ A unique and delicious fish ✔ Fine dining-worthy, but still affordable and can be done at home! – Nagi x