Tuna steaks are a fantastic option for a healthy, flavorful, and quick meal. These fish steaks are known for their firm texture and rich, meaty flavor, making them a popular choice among seafood enthusiasts. The fish recipe features simple yet impactful ingredients: soy sauce, lemon juice, olive oil, and garlic, which come together to enhance the natural flavors of the tuna without overpowering it. A homemade marinade adds a burst of tanginess and umami while helping keep the tuna moist during cooking.
Packed with high-quality protein, omega-3 fatty acids, and essential vitamins, this dish is as nutritious as it is delicious. Versatile enough for both elegant dinner parties and busy weeknights, tuna steaks pair well with a fresh salad, steamed vegetables, or crunchy coleslaw.
Ingredients for Tuna Steak
- Tuna steaks: When selecting tuna steaks for this recipe, opt for high-quality, sushi-grade tuna, such as yellowfin (also known as ahi). This variety is prized for its firm texture and rich, meaty flavor. Look for steaks that are bright red with a clean, fresh scent. If sushi-grade tuna isn’t available, albacore is a good alternative, offering a milder taste while still delivering a delicious result.
- Dry red wine: The wine enriches the tuna’s natural flavors and adds depth with its fruity and tannic notes. It also tenderizes the fish, making it more succulent. For a non-alcoholic option, use an equal amount of beef broth.
- Soy sauce: Soy sauce is essential in the marinade to add a savory umami flavor that enhances the tuna’s natural taste. Tamari is a great gluten-free alternative, and coconut aminos can be used as a lower-sodium and slightly sweeter option.
- Seasonings: Bay leaf provides a subtle earthy aroma, while gingerroot offers a zesty, slightly spicy kick. Garlic adds a robust and savory richness to the marinade.
Directions
Step 1: Prepare the marinade
In a small bowl, combine the wine, soy sauce, ginger, and garlic.
Step 2: Marinate the tuna
Pour the marinade into a large resealable plastic bag and add the tuna steaks and bay leaf. Seal the bag and turn it to coat the fish. Then let stand for 15 minutes.
Step 3: Cook the tuna steaks
Drain and discard the marinade and bay leaf. In a large skillet, cook tuna in oil over medium-high heat for four to six minutes on each side for medium-rare or until slightly pink in the center.
Editor’s Tip: Serve hot, garnished with lemon slices or fresh herbs, if desired.
Tuna Steak Recipe Variations
- Give it a Teriyaki twist: Marinate the tuna in a pineapple teriyaki sauce for a sweet and savory flavor.
- Add a herbed crust: Create a crust using fresh herbs such as parsley, basil, and thyme mixed with panko breadcrumbs. Sear the tuna until the crust is golden brown and serve with a lemon aioli.
- Squeeze on some citrus: Use a combination of lemon, lime, and orange juice for a zesty citrus blend.
- Sprinkle sesame seeds: Sprinkling white and black sesame seeds on your tuna steaks adds a delightful crunch and a subtle nutty flavor that complements the rich taste of the tuna.
How to Store Tuna Steak
Any leftover tuna steak can be stored in an airtight container in the fridge for up to three days. You can reheat it gently in a skillet or enjoy it cold in a tuna steak salad.
You can also freeze tuna steaks for up to three months. Wrap them tightly in plastic wrap and place them in a freezer-safe bag or container. Thaw them overnight in the fridge before heating them gently on the stovetop, when you’re ready to dig in.
Tuna Steak Tips
Can you swap the tuna for another fish?
Yes, you can swap out the tuna for other fish that hold up well when grilling or pan-searing. Swordfish, mahi-mahi, and salmon are excellent alternatives, as they have a firm texture and rich flavor similar to tuna. Halibut and grouper can also work well, offering a slightly milder taste but still creating a satisfying and delicious meal. When substituting, you can use the same marinade and cooking techniques, adjusting the cooking time based on the thickness of the fish to ensure it is cooked through but still moist and tender.
What can you serve with tuna steaks?
Tuna steaks pair beautifully with a variety of sides that complement their rich, meaty flavor. Grilled vegetables like asparagus, bell peppers, and zucchini are healthy and refreshing. For a comforting touch, you can also serve them with a light quinoa salad, coconut rice, or crispy roasted potatoes.
What’s the best kind of tuna to buy?
The Monterey Bay Aquarium Seafood Watch list is an excellent resource for the types of tuna that are sustainable to buy and those to avoid, like the prized bluefin tuna, which is at risk from overfishing.
Freshness is also key when looking for tuna steaks. So, if possible, purchase your tuna steaks from a reputable fishmonger. Frozen tuna steaks can also work well if fresh is unavailable. Just ensure they are properly thawed before marinating and cooking.
