How to Cook Tuna Steak

Co-authored by Jessica Gibson

If you're looking for an easy seafood meal that's rich in flavor, pick up a few tuna steaks. These firm steaks are usually cut thinly so they cook quickly and keep their flaky texture. Since they're buttery and mild, you can season your steaks any way you like. Try a garlic-herb marinade, blackening seasoning, or teriyaki, for instance. Then, toss the steaks on the grill, into a hot skillet, or in the oven for a meal that's ready in minutes!

Ingredients

Grilled Garlic Herb Tuna Steaks

2 tablespoons (30 ml) of lemon juice
1 tablespoon (15 ml) of olive oil
2 garlic cloves, minced
2 teaspoons (1.5 g) of minced fresh thyme or 1/2 teaspoon (1 g) of dried thyme
4 tuna steaks that are around 1 inch (2.5 cm) thick
1/4 teaspoon (1.5 g) of salt
1/4 teaspoon (0.5 g) of ground pepper

Makes 4 servings

Pan-Seared Blackened Tuna Steaks

4 tuna steaks that are around ³⁄₄ inch (1.9 cm) thick
4 tablespoons (56 g) of melted butter
1 teaspoon (2 g) of paprika
1/2 teaspoon (1 g) of cayenne pepper
1/4 teaspoon (0.5 g) of ground ginger
1/4 teaspoon (0.5 g) of ground black pepper
1/4 teaspoon (0.5 g) of oregano
1/4 teaspoon (0.5 g) of fennel seeds
1/8 teaspoon (0.25 g) of ground cloves

Makes 4 servings

Oven-Roasted Teriyaki Tuna Steaks

4 tuna steaks that are around ³⁄₄ inch (1.9 cm) thick
4 tablespoons (59 ml) of teriyaki sauce
1 teaspoon (2 g) of grated fresh ginger
1/2 teaspoon (2.5 g) of salt

Makes 4 servings

Method 1

Method 1 of 3:

Making Grilled Garlic Herb Tuna Steaks

1
Mix the juice, oil, garlic, and thyme in a sealable bag. Open a large bag and pour in 2 tablespoons (30 ml) of lemon juice along with 1 tablespoon (15 ml) of olive oil. Then, add 2 minced cloves of garlic and 2 teaspoons (1.5 g) of minced fresh thyme or 1/2 teaspoon (1 g) of dried thyme. Press out the air and seal the bag tightly.^{[1]
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- You can shake the marinade around to combine the ingredients.
- If you prefer, use your favorite marinade or just season the tuna with oil, salt, and pepper.
2
Add the tuna steaks and refrigerate them for up to 30 minutes. Get out 4 tuna steaks that are around 1 inch (2.5 cm) thick and put them in the bag with the garlic herb marinade. Seal the bag and then turn the bag over a few times so the tuna steaks are coated.^{[2]
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- Avoid marinating the tuna steaks for more than 30 minutes or the acidic lemon juice could make them become mushy.
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3
Heat a gas or charcoal grill to medium-high. If you're using a gas grill, turn the burners to medium-high. If you're using a charcoal grill, fill a chimney with briquettes and light them. Dump the briquettes onto 1 side of the grill once they're hot and lightly covered with ash.^{[3]
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- If you're using a broiler, preheat it for at least 5 minutes before cooking the tuna steaks.
Variation: If you'd rather broil the tuna, turn the broiler to "High" and place the tuna about 4 inches (10 cm) below the heating element. Then, broil the tuna for 3 to 4 minutes on each side.
4
Take the steaks out of the bag and season them with salt and pepper. Remove the marinated tuna steaks from the refrigerator and transfer them from the marinade to a plate. Then, sprinkle 1/4 teaspoon (1.5 g) of salt and 1/4 teaspoon (0.5 g) of ground pepper over the steaks.^{[4]
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- Discard the marinade once you remove the tuna steaks from the bag.
5
Oil the grill grate and lay the tuna steaks on it. Dip a paper towel in a little vegetable oil and gather it into a ball. Grip the balled up paper towel with tongs and brush the towel over the grill grates so they're lightly greased. Lay the 4 tuna steaks onto the grill grate so the steaks aren't touching and close the lid.
- If you're using a charcoal grill, you can put the tuna steaks directly over the coals.
6
Grill the tuna for 3 to 4 minutes. Set a timer so you don't accidentally overcook 1 side of the tuna steaks. They should become browned on the bottom side that's exposed to the heat.^{[5]
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7
Flip the tuna steaks and grill them for another 3 to 4 minutes. Once the tuna steaks are halfway cooked, carefully lift the lid and use tongs to flip each steak over. Put the lid back on and finish cooking the tuna steaks for another 3 to 4 minutes. The tuna should be a little flaky near the edges, but slightly pink in the center.^{[6]
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- Plan on grilling the tuna steaks for around 8 minutes total if you'd like medium-rare fish. If you want them cooked medium, add an extra 1 to 2 minutes to the grilling time.
- Avoid cooking the tuna steaks beyond medium since the steaks will become dry and crumbly if they're overcooked.
8
Remove the tuna steaks and rest them for 5 to 10 minutes before serving. Use tongs to carefully transfer the tuna steaks from the grill to a serving platter. Let the steaks rest while you get side dishes ready. Consider serving grilled tuna steaks with grilled vegetables, couscous, or a garden salad.^{[7]
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- Refrigerate leftover tuna steaks in an airtight container for up to 3 to 4 days.

Method 2

Method 2 of 3:

Making Pan-Seared Blackened Tuna Steaks

1
Combine all of the spices to make a blackening seasoning. You can use about 2 1/2 teaspoons (5 g) of storebought blackening seasoning or mix your own. Get out a small bowl and mix together:^{[8]
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- 1 teaspoon (2 g) of paprika
- 1/2 teaspoon (1 g) of cayenne pepper
- 1/4 teaspoon (0.5 g) of ground ginger
- 1/4 teaspoon (0.5 g) of ground black pepper
- 1/4 teaspoon (0.5 g) of oregano
- 1/4 teaspoon (0.5 g) of fennel seeds
- 1/8 teaspoon (0.25 g) of ground cloves
2
Heat a skillet or grill pan to medium-high heat. Set a heavy skillet, such as a cast-iron skillet, or grill pan on the stove and turn the burner to medium-high. Heat the pan for at least 5 minutes before you sear the tuna steaks.^{[9]
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- The skillet or grill pan should begin to smoke. Open a window or turn on your oven vent to prevent your kitchen from getting too smoky as you cook.
3
Brush 4 tuna steaks with melted butter and coat them with the spice rub. Dip a pastry brush into 4 tablespoons (56 g) of melted butter and brush it over 4 tuna steaks. Turn them over and brush the other side as well. Then, sprinkle the blackening seasoning over both sides of the steaks.^{[10]
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- To help the blackening seasoning stick, gently press the spices into the steaks.
Variation: If you don't want to use a blackening seasoning, you can use your favorite spice rub or just drizzle olive oil, salt, and pepper over the steaks.
4
Lay the steaks in the hot skillet and cook them for 3 to 4 minutes. Place the tuna steaks in the skillet so they're not touching each other. The steaks should sizzle immediately as they touch the hot pan. Leave them for 1 1/2 to 2 minutes and then carefully flip them over. Cook the steaks for another 1 1/2 to 2 minutes.^{[11]
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- If the pan doesn't sizzle, turn the heat up to high.
5
Remove the tuna steaks and let them rest for 5 minutes before serving. Once the tuna steaks are a rich golden color and they start to flake around the edges, turn off the burner. Transfer the tuna steaks to a serving plate and leave them to rest for 5 minutes so they finish cooking. Then, serve the pan-seared tuna with your favorite sides.^{[12]
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- Consider serving the tuna steaks with red beans and rice or baked potatoes.^{[13]
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- Store leftover tuna steaks in an airtight container in the refrigerator for up to 3 to 4 days.
Tip: The tuna steaks should still be slightly pink in the middle. If you prefer your steaks firmer, add an extra 1 to 2 minutes to the cooking time.

Method 3

Method 3 of 3:

Making Oven-Roasted Teriyaki Tuna Steaks

1
Preheat the oven to 450 °F (232 °C) and line a baking sheet with foil. Move an oven rack so it's in the center of the oven and then turn the oven on to 450 °F (232 °C). Get out a rimmed baking sheet and lay a piece of aluminum foil on it.^{[14]
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2
Whisk the teriyaki sauce, ginger, and salt. Pour 4 tablespoons (59 ml) of teriyaki sauce into a small bowl and add 1 teaspoon (2 g) of grated fresh ginger along with 1/2 teaspoon (2.5 g) of salt. Whisk until the ginger and salt are combined.^{[15]
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- If you don't have fresh ginger, use 1/2 teaspoon (1 g) of ground ginger.
3
Put 4 tuna steaks on the sheet and brush them with the sauce. Pat the tuna steaks dry with a paper towel and set them on the lined baking sheet. Then, dip a pastry brush into the sauce and brush it over each side of the steaks.^{[16]
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4
Bake the tuna steaks for 6 to 8 minutes. Put the sheet into the preheated oven and roast the steaks until they become a little flaky near the edges. Keep in mind that the center of the steaks should still be a bit pink.^{[17]
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- There's no need to flip the tuna steaks as they roast.
Tip: Plan on cooking the tuna steaks for 4 to 6 minutes for every ¹⁄₂ inch (1.3 cm) thickness. For example, if the tuna steaks are just ¹⁄₂ inch (1.3 cm) thick, they may only need to cook for 5 minutes.
5
Rest the tuna steaks for 5 minutes and serve them with sides. The roasted tuna steaks are great with steamed rice, roasted vegetables, and pineapple chunks.^{[18]
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- Put leftover tuna steaks in an airtight container in the refrigerator and use them within 3 to 4 days.

Community Q&A

Question

Whenever I make fresh tuna -- broiled, baked or pan-grilled -- it comes out too dry. What should I do?

Virago Phoenix

Community Answer

Make sure that you don't cook it for too long. That way, you'll get the type of fish you're looking for.
Question

Would this be a good entree for a garden party? And if so what would be the best preparation?

Community Answer

It may be a little heavy for a garden party. If you decide to make it, serve a small lightly grilled filet over or next to a salad. I usually serve salads for guests in the summer. You can't go wrong with healthy food.
Question

How much pink should you see?

Community Answer

It depends on how you like it. Chefs say to cook it so only the outermost layer is brown and the inside is pink.