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Seared Bluefin Tuna Steaks

Olivia Reid
This quick and easy bluefin tuna recipe delivers perfectly seared, restaurant-quality tuna steaks with a crispy crust and tender, melt-in-your-mouth center. Ideal for seafood lovers, it’s packed with omega-3s and high-quality protein, making it a healthy and delicious meal option.
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Prep Time 10 minutes
Cook Time 4 minutes
Total Time 14 minutes
Course Main Course
Cuisine Japanese-inspired, Mediterranean
Servings 2 people
Calories 300 kcal

Ingredients
  

  • 2 sushi-grade bluefin tuna steaks 6-8 ounces each
  • 2 tbsp olive oil or avocado oil
  • 1 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 1 tbsp sesame seeds optional
  • 1 lemon for serving

Instructions
 

  • Heat a skillet over high heat and add oil.
  • Pat the tuna steaks dry and season both sides with salt, pepper, and sesame seeds.
  • Sear the tuna for 1-2 minutes per side for a rare to medium-rare finish.
  • Remove from heat and let rest for 1-2 minutes.
  • Slice the tuna against the grain and serve with lemon wedges.

Notes

  1. Choosing the Right Tuna:
    • Always use sushi-grade bluefin tuna for the best flavor and safety, especially if you prefer your tuna rare or medium-rare.
    • Look for bright red flesh with no fishy odor.
  2. Marinating Options:
    • For extra flavor, marinate the tuna steaks in a mixture of soy sauce, grated ginger, minced garlic, and a splash of sesame oil for 15-30 minutes before cooking.
  3. Cooking Temperature:
    • For a rare finish, sear for 1 minute per side.
    • For a medium-rare finish, sear for 1.5-2 minutes per side.
    • Avoid overcooking, as bluefin tuna is best enjoyed tender and slightly pink in the center.
  4. Alternative Cooking Methods:
    • Grilling: Preheat the grill to high heat and cook for 1-2 minutes per side for a smoky flavor.
    • Sous Vide: Cook at 115°F (46°C) for 45 minutes, then sear briefly for a perfect rare finish.
  5. Serving Suggestions:
    • Serve with a drizzle of ponzu sauce or wasabi mayo for a Japanese-inspired twist.
    • Pair with steamed vegetables, jasmine rice, or a fresh arugula salad.
  6. Storing Leftovers:
    • Store leftover tuna in an airtight container in the refrigerator for up to 2 days.
    • Reheat gently in a skillet over low heat to preserve texture.
  7. Substitutions:
    • If bluefin tuna is unavailable, you can use yellowfin tuna or albacore tuna.
    • Substitute olive oil with avocado oil or grapeseed oil for high-heat cooking.
  8. Pro Tip:
    • Let the tuna steaks sit at room temperature for 10-15 minutes before cooking to ensure even searing.
Keyword bluefin tuna recipe, healthy seafood recipe, quick tuna dinner, seared tuna steak, sushi-grade tuna