Buzz
Tuna steak is a fantastic fish dish. Whether you're using a freshly bought frozen tuna steak or one stored in your freezer, you can defrost it in the fridge or microwave. Once thawed, you can either pan-sear or grill it to create a delicious meal.
Ingredients
Pan-Seared Tuna Steak
Serves 2 portions
- 2 pieces of tuna steak
- 2 tablespoons (30 ml) soy sauce
- 2 tablespoons (30 ml) olive oil
- Salt and black pepper
- Cayenne pepper
Grilled Tuna Steak
Serves 4 portions
- 110 g tuna steak
- 1/4 cup (32 g) chopped Italian parsley
- 2 sprigs of thyme (remove leaves and stems)
- 2 cloves of garlic
- 2 teaspoons (10 ml) lemon zest
- Sea salt and black pepper
- 1 tablespoon (15 ml) olive oil
Steps
Thawing in the refrigerator
Place the tuna steak in a plastic bag for thawing. Tuna is often pre-packaged in a plastic bag or some other type of plastic wrap. For tuna steaks specifically, and fish in general, you don’t need to remove the food from the bag while thawing. The tuna steak will thaw properly even while still inside the plastic bag.
Put the tuna steak in the refrigerator. A very important point: you should not thaw tuna at room temperature in the kitchen or anywhere in the house. This protein is very susceptible to degradation, so the refrigerator is ideal for both thawing and keeping the tuna steak cold. Room temperature can cause the outer layers of the fish to defrost while the inside remains less fresh.
- The ideal temperature for thawing fish is below 5°C. Use a thermometer to check the temperature in the fridge.
Leave the tuna steak in the fridge overnight. While it can take several hours to thaw fish in the fridge, this method ensures the food fully thaws before cooking. By leaving the tuna in the fridge overnight, the steak will have enough time to thaw properly.
- Avoid leaving the tuna steak in the fridge for more than 24 hours. The longer the fish stays in the fridge, the higher the risk of it deteriorating.
Take the tuna steak out of the fridge the next morning. After the fish has thawed overnight in the fridge, you can remove it to cook. Take the tuna steak out of the plastic bag and check if there are any signs of remaining ice.
Thawing in the microwave
Weigh the tuna steak. Most microwaves offer different defrosting instructions depending on the type of frozen food. Usually, the first step is to weigh the food. Place the tuna steak on a kitchen scale (you can use a paper towel for cleanliness).
- Write down the weight of the fish on a piece of paper or in your phone.
Set the microwave to the defrost setting and input the weight of the tuna steak. For microwaves that don’t require inputting the food’s weight, simply defrost for about 5 minutes. If the device asks for the weight, the defrosting time will be displayed on the digital screen.
Check the tuna every 5 minutes to see if you can bend the steak. After 5 minutes, remove the fish from the microwave and try bending it with some force. If the tuna is still too firm or tough, put it back in the microwave and continue defrosting for another 5 minutes.
- Flip the tuna steak after the first 5 minutes. The tuna should thaw evenly to make it easier to cook later.
- Don’t worry if you can bend the tuna but the surface is still cold or has some ice left. Once you can bend the tuna easily, it means the fish is fully thawed.
Pan-searing the tuna steak
Marinate the tuna steak with soy sauce, olive oil, salt, and pepper. Place the tuna steak on a clean plate and evenly drizzle 2 tablespoons (30 ml) of soy sauce and 1 tablespoon (15 ml) of olive oil over the fish. Then, sprinkle salt and pepper on top.
- Try to distribute the spices evenly when marinating.
- Adjust the salt and pepper to your taste. If you like it spicy, you can also add a pinch of Cayenne pepper.
Place the marinated tuna in a container or a plastic bag. After marinating the tuna steak, put it in a container, bowl, or a zip-lock bag. If you need to cook it immediately, you can wait for about 10 minutes for the spices to infuse. If you have time, marinate the tuna overnight.
- This process helps the flavors fully penetrate the fish, making the dish tastier.
Heat the pan on medium or high heat. Add 1 tablespoon (15 ml) of olive oil to the pan and heat it up. Be careful not to overheat the pan, as the tuna can burn quickly once you place it in the pan.
Place the tuna steak in the pan and cook. Sear each side of the tuna steak for about 2.5 minutes to reach a rare doneness. Alternatively, you can cook for 2 minutes per side for a medium-rare steak, or 3 minutes per side if you prefer it well-done.
Slice the tuna steak into pieces about 1.3 cm thick and plate. Use a sharp knife to cut the tuna steak into bite-sized pieces. You can garnish with green onions or place the tuna on top of a salad.
- If you have leftover tuna, store it in the refrigerator and consume it within 3 days.
Grilled Tuna Steak Recipe
Season the tuna steak with garlic, pepper, and salt. Place the fish on a plate. Mince the garlic and rub it all over the surface of the tuna. Then, sprinkle salt and pepper according to your taste preferences.
- You can also add a pinch of cayenne pepper for an extra kick.
Place the tuna steaks in a zipper bag and marinate with lemon zest. Open the bag and add the tuna. Then, pour in 2 teaspoons (10 ml) of lemon zest and seal the bag. Shake it gently to coat the tuna evenly with the zest.
- If you prefer, you can lay the bag flat on a surface and massage it to evenly distribute the lemon zest over the tuna steaks.
Open the bag and drizzle olive oil over the tuna steaks. Add 1 tablespoon (15 ml) of olive oil into each bag and press to expel excess air before sealing. Shake the bags to ensure the olive oil is evenly distributed over the fish.
Refrigerate the tuna steaks overnight. Place the marinated tuna in the fridge overnight. This allows the olive oil and lemon zest to fully infuse the fish.
- The next morning, take the tuna out of the fridge before heating up the grill.
Preheat the grill for 15-20 minutes. Gas grills are very easy to use—just open the lid and start heating. For charcoal grills, avoid using gasoline or other chemicals to light the fire as it will give the food a chemical smell. Instead, use a charcoal chimney to light the grill.
- It takes about 10 minutes for a gas grill to reach the right temperature. For charcoal, you should let the fire burn for about 20 minutes before grilling.
- You can easily find a charcoal chimney online or at local home goods stores, and they aren't expensive.
Place the tuna steaks on the grill. Remove the fish from the bag before placing it on the grill. Grill until one side of the tuna changes from red to beige, then flip it over and continue grilling the other side until only a hint of pink remains when viewed from the side.
- When both sides of the tuna are a light beige color, the tuna steak is done.
Serve the dish. You can pair the tuna steak with a fresh salad or your favorite sauce. Green onions are also a great addition when served with tuna.
- If you have leftover tuna, store it in a container in the fridge. It can be used within the next 3 days.
What You Will Need
Thaw in the refrigerator
- Refrigerator
- Thermometer
Defrost using a microwave
- Microwave oven
- Microwave-safe plate
- Kitchen scale
Grilled tuna steak
- Plate
- Large container/zipper bags/large bowl
- Large frying pan
- Measuring spoon
- Sharp knife
Grilled tuna steak
- Plate
- Sharp knife
- Zipper bag
- Measuring spoon
- Charcoal or gas grill
- Charcoal chimney
