Simple Salt and Pepper Pan-Seared Tuna Steak

Pan-Seared Tuna Steak is a quick and tasty seafood main dish, perfect for the spring and summer season, when you want to prepare a light and tasty dish without spending too much time at the stove. The fish steaks, once flavored in a marinade made with extra virgin olive oil, sliced ​​garlic, parsley and lemon juice, are cooked over a high flame in a non-stick pan for a few minutes: in this way a light crust will be created on the surface and the meat will remain tender and juicy.

What is Pan-Seared Tuna Steak?

Pan-seared tuna steaks are a simple yet flavorful way to prepare fresh tuna, where the steaks are lightly seared on the outside while remaining rare or medium-rare on the inside. This cooking method enhances the natural flavors of the tuna, creating a crispy, golden crust while keeping the center tender and moist. Typically seasoned with salt, pepper, and sometimes herbs or a marinade, the tuna steaks are cooked in a hot pan with a bit of oil for a few minutes on each side. The result is a perfectly cooked steak that showcases the rich, meaty texture and delicate taste of the tuna. Pan-searing is a popular technique for tuna as it allows the fish to retain its freshness and flavors while offering a satisfying contrast in textures.

Pro Tips for The Best Pan-Seared Tuna Steak

• The key to a great pan-seared tuna steak is using the freshest tuna possible. Look for sushi-grade tuna or high-quality ahi tuna for the best texture and flavor.
• Before cooking, let the tuna steaks sit out for about 15-20 minutes to come to room temperature. This ensures even cooking.
• Preheat your pan over medium-high heat. A cast iron skillet or heavy-bottomed non-stick pan works best for a perfect sear. The pan should be hot enough to create a crispy crust without overcooking the inside.
• Cook the tuna steaks one or two at a time to ensure they sear properly. Overcrowding the pan will reduce the heat and cause the tuna to steam rather than sear.
• After searing, let the tuna rest for a couple of minutes before slicing to allow the juices to redistribute and keep it tender.

Can I Add Anything Else to The Tuna Marinade?

For the marinade you can add aromatic herbs to taste, such as thyme and rosemary, replace the lemon juice with orange juice or use onion and shallot instead of garlic.

How Long Should I Cook the Tuna Steak For?

The cooking time for tuna steaks depends on how well-done you prefer them.

• For rare, sear the tuna for about 1-2 minutes per side, leaving the center raw and tender with a warm, seared crust.
• For medium-rare, cook for 2-3 minutes per side, allowing the center to stay pink and slightly raw.
• For a medium steak, sear for 3-4 minutes per side, ensuring the center is firm but still juicy.
• If you prefer well-done tuna, sear for 5-6 minutes per side, but be careful not to overcook as tuna can dry out quickly.

How Can I Serve This Pan-Seared Tuna Steak?

Once ready, you can accompany the tuna with a portion of grilled vegetables, or cut it into cubes and enjoy it in a salad with crispy lettuce, cherry tomatoes and thinly sliced ​​Tropea onion. Alternatively, you can prepare it in many different variations: Messina style, with capers, tomatoes, olives and lemon peel, in  red wine,  preserved, or in the oriental style with teriyaki sauce and sesame seeds.

Can I Make it Ahead of Time?

Not really! It's best to enjoy it while it's fresh out of the pan – at the peak of its juiciness! However, you can marinate the tuna ahead of time, let it sit in its marinade for longer than 30 minutes!

Does it Freeze Well?

Tuna steaks generally do freeze well, but freezing them before cooking might slightly impact their texture when thawed. Freezing can cause the fish to lose some of its moisture, making it less tender after cooking. If you want to freeze the tuna steaks, it's best to:

• Freeze before cooking: Wrap the tuna steaks tightly in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. This helps to avoid freezer burn.

How to Store Pan-Seared Tuna Steak

Although it's best to consume it immediately, you can store any leftovers in the refrigerator, and consume it within 1-2 days!

How to Make Pan-Seared Tuna Steak

Prepare the marinade: pour a generous drizzle of oil into a large bowl.

Add the parsley leaves, washed and chopped.

Season with a clove of garlic cut into strips.

And squeeze the lemon juice.

Wash the tuna steaks under running water and pat them dry with a sheet of kitchen paper.

Place the fish in the bowl with the marinade liquid.

Cover with a sheet of cling film, and leave to flavor in the fridge for 30 minutes.

Once the resting time has elapsed, heat a non-stick pan on the stove, arrange the tuna slices, moisten them with the marinade liquid, and let them cook for about 3 minutes per side.

Add salt to taste.

Flavor with a pinch of pepper.

Let the steaks rest for a few minutes, before enjoying them!