I’m someone who loves cooking seafood and seared albacore tuna steaks are one of my go-to dishes for a quick, flavorful meal.
With a perfectly seared crust on the outside and a tender, juicy center, this recipe is a delightful way to enjoy fresh tuna. Albacore tuna is mild and buttery, making it ideal for a quick sear in a hot pan.
Join me as I guide you through my favorite method to cook albacore tuna steak to perfection.
Recipe Overview
- Prep Time: 5 minutes
- Cook Time: 6 minutes
- Total Time: 11 minutes
- Number of Serving: 2
Ingredients
- 2 albacore tuna steaks (about 6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon sea salt
- 1 tablespoon sesame seeds (optional)
- Fresh parsley for garnish
- Lemon wedges for serving
Instructions
- Prepare the Tuna Steaks: Pat the tuna steaks dry with a paper towel. Season both sides with sea salt and black pepper. Set aside while you prepare the marinade.
- Make the Marinade: In a small bowl, whisk together the olive oil, soy sauce, sesame oil, lemon juice, and garlic powder.
- Marinate the Tuna: Brush both sides of the tuna steaks with the marinade, ensuring they are evenly coated. Let them sit for 5 minutes to absorb the flavors.
- Heat the Pan: Heat a cast-iron skillet or non-stick pan over high heat for about 2–3 minutes until it’s very hot. You want the pan to be extremely hot for a good sear.
- Sear the Tuna Steaks: Add the tuna steaks to the hot pan and sear for about 2 minutes on each side for medium-rare. For a well-done tuna steak, cook for an additional minute on each side. The steaks should have a golden crust on the outside while remaining pink in the center.
- Garnish and Serve: Remove the tuna from the pan and let it rest for a minute. Garnish with fresh parsley and sesame seeds, and serve with lemon wedges on the side.
Recipe Notes
- Don’t Overcook: Tuna steaks are best served medium-rare to maintain their tender and buttery texture. Overcooking will dry them out.
- Use Fresh Tuna: Fresh, high-quality albacore tuna will give you the best results. If using frozen tuna, make sure to thaw completely before searing.
- Add Sesame Seeds for Crunch: For an extra layer of flavor and texture, sprinkle sesame seeds on the tuna before searing.
- Hot Pan is Key: Make sure your pan is extremely hot before adding the tuna. A high temperature ensures a good sear without overcooking the center.
"Searing albacore tuna quickly over high heat allows you to preserve its natural, delicate flavor while creating a perfect crust on the outside."
– Chef Tom Douglas, Culinary Expert
Nutrition Facts
- Calories: 240
- Total Carbs: 2g
- Protein: 38g
- Fat: 9g
- Fiber: 0g
- Net Carbs: 2g
What to Serve With Seared Albacore Tuna Steak?
Here are some perfect pairings for your seared albacore tuna steak:
- Quinoa Salad: Light and refreshing, a quinoa salad with avocado, cucumber, and a light lemon dressing complements the richness of the tuna.
- Sautéed Spinach: Simple and healthy, sautéed spinach with garlic is an excellent side that adds a green, nutritious element to the meal.
- Roasted Vegetables: Roasted carrots, asparagus, or zucchini offer a colorful and flavorful contrast to the seared tuna.
- Ginger Rice: Fragrant rice cooked with a hint of ginger provides a warm and flavorful base for the tuna.
- Miso Soup: For a more complete, Japanese-inspired meal, serve your tuna with a small bowl of miso soup on the side.
Can I Cook Frozen Albacore Tuna Steaks?
Yes, you can cook frozen albacore tuna steaks, but make sure to fully thaw them before searing. Thaw the tuna in the refrigerator overnight or use the defrost setting on your microwave. Once thawed, follow the instructions above to sear them to perfection.
Related Articles:
How to Store and Reheat Leftover Tuna Steak?
To store leftover tuna steaks, let them cool completely, then place them in an airtight container and refrigerate for up to 2 days. Reheat by briefly searing in a hot pan for about 1 minute per side to avoid overcooking.
FAQs
How Long Should You Sear Albacore Tuna Steak?
Sear albacore tuna steaks for about 2 minutes on each side for medium-rare. If you prefer your tuna well-done, sear for an additional minute on each side.
Is It Safe to Eat Tuna Steak Rare?
Yes, it is safe to eat tuna steak rare, as long as it’s fresh and of high quality. Many people prefer albacore tuna steaks cooked medium-rare for a tender, juicy texture.
How Do You Keep Tuna Steaks from Drying Out?
To prevent tuna steaks from drying out, cook them quickly over high heat and avoid overcooking. A quick sear on each side will maintain the moisture and tenderness of the fish.
