Grilling ahi tuna over high heat results in a rare center and gorgeous grill marks. And a sesame soy dipping sauce that doubles as a marinade elevates this weeknight easy dish to something special.

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WHAT IS AHI TUNA?

Ahi tuna is a type of tuna that comes in two varieties: yellowfin and bigeye. 

It’s also frequently less expensive than bluefin tuna, despite having a very similar flavor profile and texture. It’s usually available frozen at Trader Joe’s or your local grocery store for a very low price.

While I enjoy salmon, it can be quite expensive. And, like salmon, tuna is nutritious and has numerous health benefits (including being high in Omega-3s and vitamin B12).

A seared tuna steak differs from the canned tuna most people are accustomed to. For starters, it comes in a whole, beautiful raw steak that holds its shape much better than other types of fish, which can flake apart.

Another thing to note is that it is usually cooked medium-rare: seared on the outside and red on the inside. In this regard, it looks very similar to a beef steak. It’s incredible.

IS IT SAFE TO EAT RAW AHI TUNA?

If you’re worried about eating raw fish, use your best judgment. You can always cook these ahi tuna steaks all the way through if you want them well-done.

Tuna steaks, on the other hand, are typically served seared on the outside and raw on the inside. If you look up any seared ahi tuna recipe, you’ll notice that it’s almost always done this way.

If you order it at a restaurant, it will almost certainly be cooked medium-rare as well.

DO I NEED TO MARINADE?

No. Because tuna is very lean, a fun dipping sauce can be used instead of a marinade to add flavor at the end.

Our favorite tuna dipping sauce contains the following ingredients:

• Soy
• Honey
• Lime Juice (Freshly Squeezed)
• Ginger, freshly ground

HOW TO GRILL TUNA STEAKS?

Prepare and set aside the dipping sauce. Once the grill is hot, the steaks cook quickly and are best served warm.

Having the sauce ready first allows you to eat the grilled tuna steak while it is still warm.

1. Set up the grill for direct grilling with lump charcoal and set the temperature to 550 – 600 degrees Fahrenheit. If you’re using a gas grill, set the burners to high to achieve the same temperature.

2. Meat Seasoning: Oil and season the tuna.
3. Begin grilling the tuna steaks by placing them over direct heat. The sear will occur after a few minutes, and the tuna steak will easily release from the grill grates and be ready to flip. To flip, use good tongs or a fish spatula. Allow the tuna to cook for another 30 seconds if it is not easily released.

4. Cook for a couple more minutes after flipping. Remove when the temperature reaches your preference. We like ours with a little pink in the middle, or 125 — 130 degrees F when measured with an instant read thermometer like a Thermoworks MK4 Thermapen.
5. Remove, slice, and dip into the soy ginger dipping sauce right away. Serve the slices warm as an appetizer, or plate one for each guest with the sauce.

TEMPERATURE RANGES FOR GRILLED TUNA STEAK

• 120 – 130 degrees Fahrenheit is unusual.
• 130 – 140 degrees F for medium rare
• 140 – 150 degrees Fahrenheit is considered medium (145 is the USDA recommended temperature)
• Well, over 150 degrees Fahrenheit, and we don’t usually cook our tuna to that temperature.

HOW TO SEAR THE TUNA STEAKS?

The fact that the tuna is served medium-rare explains why it cooks so quickly.

Simply marinate the tuna in a mixture of soy sauce, oil, salt, and pepper (with some cayenne pepper for heat, if desired) for at least ten minutes, preferably overnight.

Sear each side for about two minutes for a typical ahi tuna steak (about 1.5′′ thick) (less time for rare; more time for medium).

I recommend using a nonstick skillet or a very well seasoned cast iron skillet for this (fish has a tendency to stick, and you don’t want the beautiful seared outer layer to stick to the pan!).

It’s also critical to get the pan searing hot before adding the fish.

You want the outside to cook quickly while the inside remains raw, so it should be as hot as possible before beginning to sear.

I usually heat the pan for 3-5 minutes before using it. Allow it to rest for a few minutes before slicing, and you’re done!

INGREDIENTS YOU NEED TO MAKE GRILLED TUNA STEAKS

• Fresh Tuna Steaks: yellowfin tuna is preferred (often marketed as ahi tuna). This recipe works well with other types of tuna, such as bluefin, bonito/skipjack, bigeye, or albacore.

• Soy Sauce: Choose from regular or light soy sauce. Here’s a list of my favorite brands!

• Unseasoned Rice Vinegar: Use unseasoned rice vinegar rather than seasoned rice vinegar, which contains added sugar and salt.

• Honey: Your preferred variety.

• Green Onion: Select a smooth, firm, and bright green onion.

• Toasted Sesame Oil: Unlike plain sesame oil, which has little color or flavor, toasted sesame oil has a deep amber color as well as a nutty, toasty aroma and flavor.

• Fresh Ginger: Look for a plump, smooth, shiny fresh ginger hand.

• Fresh garlic should be plump and firm, with smooth, silvery skin.

• Use whatever olive oil you have on hand – extra virgin olive oil isn’t required.

• Salt that is Kosher

• Black pepper, freshly ground

WHAT TO SERVE WITH AHI TUNA?

On top of the sliced ahi tuna, I like to sprinkle some sliced green onions, toasted sesame seeds, and a squeeze of fresh lime juice.

It’s great in a rice bowl with green beans or broccoli and a drizzle of spicy mayo or another sauce.

Serve it on a bed of greens with an Asian-style dressing for a super healthy and low-carb meal. (We used this soy-ginger one, which was delicious!)

This would also be delicious in a seared tuna poke bowl. Poke bowls are typically made with raw fish, but I think this fish, seared for a little less time than usual and cut into cubes, would be fantastic in a poke bowl.

This sliced tuna steak would also be delicious on top of avocado toast!

HOW TO THAW FROZEN FISH?

My ahi tuna steaks were frozen, but you might be able to find them fresh. If you’re using frozen, make sure it’s completely defrosted before you start cooking.

I usually remove mine from the vacuum-sealed plastic and place it on a plate, covered in plastic wrap, in the fridge for 24 hours before cooking.

Then, before cooking, I make sure to pat them dry, as this will result in a better sear.

HOW DO YOU KNOW IF TUNA IS FRESH ENOUGH TO SERVE RARE OR RAW?

Serving raw or rare tuna at home can be intimidating. How do you know if your fish is still fresh?

Despite grocery store signage claiming sushi grade’ or’sashimi grade,’ it’s an important question that isn’t regulated by the FDA (here is a great article if you want to read about this in depth).

It’s critical to purchase from a reputable fishmonger, and here are a few things to look for:

Tuna steaks that are deep red or pink in color (rather than brown) and are moist, shiny, and nearly translucent. (Ideally, your fishmonger will cut fresh steaks from a whole loin to order.)

Ll myTuna steaks should have a fresh sea-air aroma; avoid those that have a fishy odor.

GRILLED TUNA STEAK: TIME AND TEMPERATURE

The basic idea behind grilled ahi tuna u to heat up your grill to the highest setting possible!

The hotter the pan, the better the sear on the outside and the raw inside. Because grills differ, the exact temperature will differ depending on your grill.

1. Preheat a grill to the highest possible temperature: 500 to 700 degrees Fahrenheit, depending on how hot your grill gets.

2. Pat the tuna dry and liberally season with salt and pepper.

3. Grill for 30 to 60 seconds per side, or until the outside is cooked but the inside is still raw. A food thermometer is useful: the internal temperature should be 115 degrees Fahrenheit.

Frequently Asked Questions

Grilled Tuna Steaks

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(2 votes, average: 5.00 out of 5)
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5 from 2 reviews

• Author: Jamasine J
• Prep Time: 4 minutes
• Cook Time: 10 minutes
• Total Time: 14 minutes
• Yield: 4 servings

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Description

The quality of your tuna is everything in this grilled tuna steak recipe. Make sure you choose it wisely.

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Ingredients

• 3 tablespoons soy sauce
• 1 tablespoon unseasoned rice vinegar
• 1 teaspoon honey
• 1 tablespoon toasted sesame oil
• 2 teaspoons finely grated fresh ginger
• 1 teaspoon minced fresh garlic
• 2 ahi tuna steaks about 1 pound
• 2 tablespoon olive oil
• kosher salt
• freshly ground black pepper
• sesame seeds to taste
• thinly sliced green onion to taste

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Instructions

Prepare the dipping sauce. In a medium mixing bowl, combine the soy sauce, rice vinegar, and honey until the honey dissolves. Whisk in the sesame oil, ginger, and garlic until smooth. If desired, leave at room temperature or refrigerate. (Note #1 on the recipe)

Preheat a gas (or charcoal) grill to high heat. (Note #2 on the recipe)

Rinse and pat dry tuna steaks with paper towels. Rub olive oil on all sides of the tuna and season with salt and pepper. Grill the tuna for 2 minutes per side, or until the outside is seared and the center is rare. (If you want a cooked center, cook for an additional 2 minutes on each side.)

Notes

Prepare the dipping sauce. In a medium mixing bowl, combine the soy sauce, rice vinegar, and honey until the honey dissolves. Whisk in the sesame oil, ginger, and garlic until smooth. If desired, leave at room temperature or refrigerate. (Note #1 on the recipe)

Preheat a gas (or charcoal) grill to high heat. (Note #2 on the recipe)

Rinse and pat dry tuna steaks with paper towels. Rub olive oil on all sides of the tuna and season with salt and pepper. Grill the tuna for 2 minutes per side, or until the outside is seared and the center is rare. (If you want a cooked center, cook for an additional 2 minutes on each side.)  Place the tuna on a cutting board. Thinly slice tuna across the grain with a thin, sharp knife (14 to 12 inch thick slices). Sprinkle with sesame seeds and green onion slices. With dipping sauce, serve.

• Category: Beef
• Method: Steak
• Cuisine: American

Nutrition

• Serving Size: 4 servings
• Calories: 272kcal
• Sugar: 2g
• Sodium: 799mg
• Fat: 16g
• Saturated Fat: 3g
• Carbohydrates: 3g
• Fiber: 1g
• Protein: 28g
• Cholesterol: 43mg

Keywords: Grilled tuna steak recipe, tuna steaks recipe, tuna steak, grilled tuna steak, steak recipe

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Grilled Tuna Steak at Home

Grilled Tuna Steak with Asian Sesame Crust

Six-Minutes Seared Ahi Tuna Steak

After a long day at work, you may not feel like cooking when you get home. You might even be tempted to order takeout or eat at a restaurant.

However, not only can this be costly, but it can also be hazardous to one’s health.

The good news is that this Oven Baked Tuna Steak Dinner is not only quick and simple to prepare, but it tastes just like eating out!

This keto-friendly recipe takes only 25 minutes to prepare! To save time on cleanup, line your pans with aluminum foil before you begin.

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IS TUNA STEAK GOOD FOR YOU?

Tuna steak is nutritious! It’s high in protein and Omega-3 fatty acids, which are good for your heart. There’s also canned tuna.

Tuna steaks are also very low in fat. The only thing to keep in mind is that larger fish, such as tuna, contain more mercury than smaller fish. As a result, eating tuna more than twice a week is not recommended.

You can also try these: Egg Recipe, Steak Recipe, Beef Recipe

WHAT DOES TUNA STEAK TASTE LIKE?

Tuna steak is a lean cut of fish. It’s an excellent substitute for beef steak.

It has a light flavor that compliments marinades well. It has a melt-in-your-mouth texture and is meaty yet flakey.

If you’re a big meat eater who’s not sure how you’d feel about fish, tuna is a great fish to try to ease yourself into eating more fish. I’m sure you’ll enjoy it and won’t miss the meat!

WHAT TYPE OF TUNA SHOULD YOU USE IN THIS RECIPE?

If you can find fresh tuna steaks at your local supermarket or fishmonger, choose steaks that are about an inch thick and weigh about six ounces.

If not, frozen steaks will suffice; simply place them in the fridge to defrost before leaving for work in the morning.

When deciding which type of tuna to buy, consider Yellowfin. It’s less expensive and easier to find than Bluefin, but it’s just as good!

If you prefer salmon to tuna steaks, this recipe works well with it as well. Instead of placing the salmon on the baking pan, make little foil pouches in which to cook the salmon.

En papillote is a French term for this method of cooking. The liquid aids in the creation of steam within the foil, which aids in the cooking of the fish. If you want to give it a try, it will also go well with tuna!

We like to serve this with asparagus, but if you don’t like it, you can replace it with green beans.

Hold the parmesan and instead squeeze over some lemon juice when cooking the asparagus for a healthier alternative.

HOW TO COOK TUNA STEAKS

There is nothing to this recipe, and it is extremely simple.

Using a paper towel, pat down your tuna filets to remove any excess liquid from the fish. You want to do this so that it fries evenly.

TUNA STEAK SEASONING

• After removing any moisture from the tuna with paper towels, season the tuna steaks with salt, coarse black pepper, and a generous amount of toasted sesame seeds.

• You want to add some saturated fat to a heavy-bottomed skillet, such as a cast iron skillet.

• You want a fat that can withstand high temperatures without burning, such as avocado, rapeseed, or toasted sesame oil. When cooking on high heat, avoid using olive oil.

COOKING TUNA STEAKS

Sear your tuna filet on each side in a skillet until it is cooked. You can cook it however you want, but this recipe works well for cooking your tuna too rare.

SERVING YOUR SEARED TUNA STEAKS RECIPE

• After you’ve cooked your tuna steaks, slice them and drizzle them with fresh lemon juice. This is entirely optional. This seared tuna steaks recipe is fantastic right out of the skillet. It goes well with fried rice, steamed vegetables, salsa, or salad.

• Today’s salad is one of my summer favorites! There’s a mix of greens with mint, fresh mango, cucumbers, and green onions, as well as a spicy mango dressing and, if desired, a drizzle of olive oil. This is a recipe that tuna lovers should not pass up. If you’ve never cooked with tuna before, you’ll want to after trying this recipe.

• You’ll be surprised at how simple this recipe is, and you’ll be able to whip it up quickly whenever you want a satisfying and healthy meal.

WHAT TO SERVE WITH TUNA STEAK

SALAD WITH VINAIGRETTE DRESSING

• Here’s something simple but adaptable to go with your tuna steak. I enjoy a good fish salad. Try a simple salad with lettuce, cucumbers, tomatoes, red onions, and vinaigrette dressing for tuna. Of course, if you prefer something creamier or fruitier, you can make your own version. Whatever way you prepare your salad, it will undoubtedly be a healthy and delicious side dish to complement your tuna steak.

ROASTED LEMON POTATOES

• Without potatoes, no list of side dishes is complete! It goes well with almost anything and there are so many different ways to make them. Serve your tuna with potatoes and a squeeze of lemon on the side to cut through the richness of the fish. With a little olive oil and rosemary, you’ll have a fantastic combination!

GARLIC FRIES

• Here’s an additional potato option: garlic fries! It’s not the healthiest option on this list, but let’s be honest: it’s also likely to be the most popular! Fries are simply too delicious to pass up. I like to add a little extra flavor to tuna by sprinkling some garlic powder on top. You can experiment with different flavors or even make a dip!

FRIED VEGGIES WITH TERIYAKI SAUCE

• Asian sauces are THE BEST, so we had to include them as one of the best side dishes to go with your tuna steak. Stir fry some vegetables with teriyaki… it’s a very simple sauce to make at home! All you need is water, brown sugar, soy sauce, honey, and garlic to get the perfect hint of sweetness that will make your meal a hit.

STUFFED PEPPERS

• Here’s another side dish for you to get creative with. Stuffed peppers are a lot of fun to make and go well with almost any main course. When I serve them with fish, I like to top them with a creamy stuffing made of quinoa or rice, onions, tomatoes, eggplant, and possibly some cream cheese. Yummy!

BAKED SWEET POTATOES

• If you don’t like potatoes, why not try sweet potatoes? They’re a tasty and healthy alternative that’s also quick to make. I like to slice them into thick strips, drizzle with honey, and bake them as a side dish to tuna. It will give your fish a sweet flavor that you will enjoy.

FRIED GREEN BEANS

• I like green beans because they’re healthy, but everything tastes better when it’s fried. I’d dip green beans in tempura batter and deep fry them as a side dish for tuna steak for a little crunch. You can also do this with a variety of other vegetables, such as asparagus or eggplant. For even more flavor, serve with a good bleu cheese dip. It’s a little sinful, but it’s still vegetables, right?

BROWN RICE

• If you’ve never had brown rice before, you’re in for a treat! Brown rice is unpolished rice, which is higher in fiber and a healthier alternative to white rice. For a hearty and filling meal, serve your tuna steak over a bed of brown rice. Garlic brown rice is also an option. Delicious!

VEGETABLE KABOBS

• Skewered vegetables are another great way to serve vegetables with your tuna. Before roasting or baking vegetable kabobs, I like to brush them with an olive oil, garlic, basil, oregano, salt, and pepper marinade! There are numerous vegetables that can be used, but tomatoes, onions, eggplant, and cucumbers are just a few of my favorites. Definitely give it a shot!

SALTED CHIPS

• There’s no denying that the potato reigns supreme among all sides. To add flavor and crunch to your tuna steak, serve with lightly salted chips. You can also season your chips with other flavors such as garlic, barbeque, and parmesan, or make a dip. You can never go wrong with this side!

PASTA SALAD

• If a typical green salad is too light for you, try a pasta salad instead. To make a classic Italian pasta salad, combine rotini or any short pasta, cherry tomatoes, cubed salami, olives, red onion, and parsley in a vinaigrette dressing. You can also make a vegetarian version by omitting the salami, which I prefer when paired with tuna. It’s nutritious, filling, and delicious!

CHEESE-STUFFED MUSHROOMS

• Cheese-stuffed mushrooms are a fun twist on the more traditional stuffed peppers. Doesn’t that sound delectable? This side dish requires a little more time to prepare, but it is well worth the effort. Use button mushrooms and a variety of cheeses, such as cream cheese, smoked cheddar, and Parmesan, to make the best cheese-stuffed mushrooms. Add some onions, garlic, or even red peppers if desired. Believe me, once you’ve tried them, you’ll be making stuffed mushrooms all the time.

Frequently Asked Questions

Perfect Oven Baked Tuna Steak Recipe

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(5 votes, average: 4.20 out of 5)
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4.2 from 5 reviews

• Author: Jamasine J
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 2 servings

Print Recipe

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Description

Tuna steaks are seared and baked with lemon and sage flavors for an easy and delicious weeknight meal!

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Ingredients

• 12–16 oz tuna steaks
• 3 tbsp olive oil divided
• 1 tbsp fresh sage chopped
• zest of 1 lemon
• 3 cloves garlic minced
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• 1/2 tsp fennel seed
• lemon wedges

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Instructions

1. Preheat the oven to 425°F. Marinate tuna steaks in a medium bowl with 2 tbsp olive oil, 1 tbsp sage, lemon zest, garlic, salt, black pepper, and sage for 30 minutes.
2. In a cast iron skillet, heat 1 tablespoon olive oil over medium high heat. Remove the tuna steaks from the pan after one minute of searing. Bake for 8-10 minutes, or until tuna steaks are done to preference.
3. Serve with fresh lemon juice and a pinch of coarse salt. Enjoy!

Notes

Broil for 1-2 minutes at the end to add color. Garnish with fresh herbs if desired.

• Category: Fish
• Method: Steak
• Cuisine: American

Nutrition

• Serving Size: 2 servings
• Calories: 291kcal
• Sugar: 2g
• Fat: 10g
• Saturated Fat: 3g
• Carbohydrates: 5g
• Protein: 42g

Keywords: Baked tuna steak recipe, oven baked tuna steak, tuna steak recipe, baked tuna steak

source: https://www.foodfanatic.com/recipes/oven-baked-tuna-steak-dinner/