Seared tuna probably isn’t the first thing that comes to mind when you’re looking for a simple weeknight meal on the couch. There’s something about this dish that feels like it just doesn’t cross the threshold into our home kitchens. One that is reserved for restaurant dining only. But why? Seared tuna is truly one of the simplest things to make, and is absolutely delicious in all of its mildly meaty, soft and buttery, cool and refreshing, vibrantly beautiful glory.
We say it’s time to stop fearing this fish and claim this deliciously simple yet exquisitely impressive dish for our home kitchens.
Best tuna for searing
Whenever raw (or nearly raw) tuna is on the menu, it’s very important to buy “sushi-grade” tuna, which means that it is safe to actually eat raw. Our preference is Saku tuna, which is tremendously popular for sashimi, ahi sushi, and quick pan searing.
What is Saku tuna?
Saku tuna is yellowfin tuna or ahi tuna, if you prefer the latter term, and is commonly used in sushi preparations. Translated from Japanese, “saku” means “block,” which refers to the shape in which this tuna is sold, which is generally block-shaped, boneless, skinless, vacuum-packed, and frozen yellowfin.
Where do you get Saku tuna?
Many grocery stores that make in-house sushi for their deli section will probably have saku tuna. They will likely let you purchase a block if you simply ask someone behind the counter. You can also usually purchase a block from your favorite local sushi restaurant. Alternatively, you shouldn’t have any issues locating some saku if you’re lucky enough to live near an Asian market.
How to sear tuna
What does seared tuna taste like?
Seared saku tuna has a slightly sweet, mild, but meaty flavor with a pleasantly firm, buttery texture.
Is seared tuna still raw?
Technically, yes, seared tuna is still raw on the inside as the heat will not penetrate inside the meat itself when simply seared quickly.
Is it safe to eat raw tuna?
As long as your ahi is designated “sushi-grade” tuna, it is absolutely safe to eat raw.
Is seared tuna steak healthy?
While tuna is quite high in mercury and shouldn’t be consumed in massive amounts, it’s perfectly safe to eat in moderation and comes with numerous health benefits. Tuna is lean and very rich in protein and omega-3 fatty acids. It’s also full of vitamins A, B2, B3, B6, B9, B12, and D, as well as iron, zinc, calcium, magnesium, sodium, potassium, selenium, iodine, and phosphorus.
How long should you sear tuna?
While the doneness of red meat can be debated for days (rare or medium rare are the only correct answers, by the way), seared tuna should under no circumstances be cooked any longer than one minute per side. Even if you’re one of those weirdos who prefers a medium or well-done steak, ahi tuna should never have to suffer the same fate. Overcooked seared tuna is an absolute crime to humanity as the beauty of this dish is in its delicious contrast of seared exterior with the cool and buttery raw inside.
For just a kiss of a sear, we recommend cooking your tuna for about 30 seconds per side. If you want to take it a bit further but avoid overcooking, avoid searing for anything more than one minute per side.
Do you use oil when searing tuna?
Oil is very important when creating a sear on just about anything, and tuna is no exception. Any oil with a high smoke point will do the trick, but we highly suggest toasted sesame oil in the recipe below
Seared tuna recipe
Ingredients
- 10-16 ounces sushi-grade saku block tuna
- 1 tablespoon soy sauce
- 3 tablespoons toasted sesame oil
Sesame crust
- 3 tablespoons sesame seeds, mixed colors
- 1 teaspoon granulated garlic
- 1 teaspoon kosher salt
- 1 teaspoon fresh cracked pepper
- 1 teaspoon sugar
Method
- In a small bowl, thoroughly mix together the sesame crust ingredients and set aside.
- Dry the tuna completely using paper towels, then set it inside a dish and cover it with soy sauce.
- Press the sesame mixture onto the surface of the tuna, making sure it is generously covered.
- Heat a cast-iron pan over medium-high heat until very hot. Add the oil to the pan and allow it to heat through.
- Carefully place the tuna in the pan, pressing down gently with the spatula but being careful not to move it around in the pan. Sear on high heat for 30-45 seconds until golden brown, then flip and sear the other side.
- Remove from heat and rest for just a few minutes before slicing.
Seared ahi tuna tips and tricks
- The sugar in this recipe may sound a little peculiar, but it isn’t an ingredient that should be skipped. The sugar in the mix will caramelize and create an absolutely delicious and richly sweet complexity.
- Because the sear in this dish is so important, the pan you use is crucial. A cast-iron pan is the best option here, but any heavy-bottomed skillet will work, provided it isn’t nonstick.
- While this recipe calls for sesame oil, adding a bit of butter to the pan with the oil will add an incredible buttery richness, if you like.
