How to Prepare Tuna Steak

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Ngày cập nhật gần nhất: 15/4/2026

Content

Ingredients

Grilled Tuna Steak with Garlic-Herb Marinade

Pan-Seared Tuna Steaks with Herb Marinade

Oven-Baked Tuna Steaks with Teriyaki Sauce

Steps

Grilled Tuna Steaks with Garlic and Herb Marinade

Pan-seared tuna steak with seasoning

Teriyaki Marinated Tuna Steaks Baked in the Oven

Tip

Things You Will Need

Grilled Tuna Steaks Marinated with Herbs and Garlic

Pan-Seared Tuna Steaks with Spice Marinade

Oven-Baked Tuna Steaks with Teriyaki Sauce Marinade

If you're looking for an easy-to-make yet flavorful seafood dish, tuna steaks are a perfect option. Tuna has a firm texture and is often sliced thinly to ensure a quick cook while preserving its flaky structure. The flavor of tuna is mild, so feel free to marinate the steaks with your favorite seasonings. You could try a garlic-herb marinade, blackening seasoning, or a Japanese-style teriyaki sauce. Grill, sear in a hot pan, or bake the tuna steaks, and you'll have a delicious meal in no time.

Ingredients

Grilled Tuna Steak with Garlic-Herb Marinade

2 tablespoons (30 ml) lemon juice
1 tablespoon (15 ml) olive oil
2 cloves garlic, minced
2 teaspoons (1.5 g) fresh thyme, chopped or 1/2 teaspoon (1 g) dried thyme
4 tuna steaks, approximately 2.5 cm thick
1/4 teaspoon (1.5 g) salt
1/4 teaspoon (0.5 g) ground black pepper

Prepare 4 servings

Pan-Seared Tuna Steaks with Herb Marinade

4 tuna steaks, approximately 2 cm thick
4 tablespoons (60 g) melted butter
1 teaspoon (2 g) bird's eye chili powder
1/2 teaspoon (1 g) cayenne pepper
1/4 teaspoon (0.5 g) ground ginger
1/4 teaspoon (0.5 g) black pepper
1/4 teaspoon (0.5 g) oregano
1/4 teaspoon (0.5 g) fennel seeds (or dill seeds)
1/8 teaspoon (0.25 g) ground cloves

Prepare 4 servings

Oven-Baked Tuna Steaks with Teriyaki Sauce

4 tuna steaks, approximately 2 cm thick
4 tablespoons (60 ml) teriyaki sauce
1 teaspoon (2 g) grated fresh ginger
1/2 teaspoon (2.5 g) salt

Prepare 4 servings

Steps

Grilled Tuna Steaks with Garlic and Herb Marinade

Combine lemon juice, oil, garlic, and thyme in a resealable plastic bag. Use a large zip-top bag and pour in 2 tablespoons (30 ml) of lemon juice and 1 tablespoon (15 ml) of olive oil. Then add 2 minced garlic cloves and 2 teaspoons (1.5 g) of fresh thyme or 1/2 teaspoon (1 g) of dried thyme. Push out the air from the bag and seal it tightly.

Shake the bag to mix the marinade ingredients well.
If you prefer, you can use your favorite marinade or simply marinate the tuna with oil, salt, and pepper.

Place the tuna in the bag and refrigerate for up to 30 minutes. Put the 4 tuna steaks, about 2.5 cm thick, into the marinade bag. Seal the bag tightly and gently turn it over a few times to ensure the marinade coats all the tuna pieces.

Avoid marinating the tuna for more than 30 minutes, as the acid in the lemon juice can break down the texture of the fish.

Preheat the gas grill or charcoal grill over medium-high heat. Turn the grill to a medium-high setting if using a gas grill. For a charcoal grill, add the charcoal to the grill and light it. Once the coals are hot and covered with a thin layer of ash, move them to one side of the grill.

If using an overhead broiler, preheat it for at least 5 minutes before placing the tuna on it.

Alternate grilling method: If you prefer to grill the tuna using overhead heat, set the broiler to 'High' and position the tuna about 10 cm below the heating element. Grill the tuna for 3-4 minutes per side.

Remove the tuna from the bag and season with salt and pepper. Take the marinated tuna from the fridge and transfer the steaks to a plate. Sprinkle 1/4 teaspoon (1.5 g) of salt and 1/4 teaspoon (0.5 g) of freshly ground black pepper over the tuna.

Discard the marinade after removing the tuna from the bag.

Coat the grill with oil and place the tuna steaks on the grill. Drizzle a small amount of vegetable oil onto a paper towel, crumple it up, and use tongs to wipe the oil evenly over the grill grates. Place the 4 tuna steaks on the grill, ensuring they do not touch each other. Close the grill lid.

If using a charcoal grill, you can place the tuna directly on the coals.

Grill the tuna for 3-4 minutes. Set a timer to prevent overcooking one side. The tuna steak will turn golden on the side that comes into contact with the heat.

Flip the tuna and grill for another 3-4 minutes. Once the tuna is halfway cooked, carefully open the grill lid and use tongs to flip the steaks. Close the lid again and continue grilling for another 3-4 minutes. The tuna will start to flake and pull apart near the edges, but the center will remain slightly pink.

Grill tuna steaks for about 8 minutes if you prefer them medium-rare. For medium, grill for an additional 1-2 minutes.
Avoid grilling the tuna past medium, as the steaks will become dry and tough if overcooked.

Remove the tuna steaks and let them rest for 5-10 minutes before serving. Carefully use tongs to transfer the tuna steaks from the grill to a serving plate. Let the tuna rest while you prepare side dishes. You can serve the grilled tuna steaks with roasted vegetables, couscous, or a fresh salad.

Store any leftover tuna steaks in an airtight container in the fridge for up to 3-4 days.

Pan-seared tuna steak with seasoning

Mix all the ingredients to create the seasoning blend. You can use about 2.5 teaspoons (5g) of pre-made blackening seasoning or mix your own. In a small bowl, combine the following ingredients:

1 teaspoon (2 g) of bird’s eye chili powder
1/2 teaspoon (1 g) of cayenne pepper
1/4 teaspoon (0.5 g) of ground ginger
1/4 teaspoon (0.5 g) of ground black pepper
1/4 teaspoon (0.5 g) of oregano
1/4 teaspoon (0.5 g) of fennel seeds (also known as caraway seeds)
1/8 teaspoon (0.25 g) of ground cloves

Heat the skillet or grill over medium-high heat. Place a heavy pan, such as a cast-iron skillet or a grill pan, on the stove and set the heat to medium-high. Let the pan heat for at least 5 minutes before searing the tuna steaks.

The pan will start to smoke. Open a window or turn on the range hood to prevent your kitchen from filling with smoke while grilling the tuna.

Brush melted butter and rub seasoning on the tuna steaks. Dip a basting brush into 4 tablespoons (60g) of melted butter and brush it onto both sides of the tuna steaks. Then, sprinkle the seasoning over the tuna.

Gently press the seasoning onto the tuna to help it stick.

Alternative method: If you don't want to use blackening seasoning, feel free to use your preferred spices or simply drizzle olive oil, salt, and pepper on the tuna steaks.

Place the tuna steaks in the hot pan and cook for 3-4 minutes. Place the tuna steaks in the pan, making sure they don't touch. The tuna will sizzle as it hits the hot pan. Let it cook for about 1.5 to 2 minutes, then carefully flip the steaks. Sear for another 1.5 to 2 minutes.

If you don't hear the sizzling sound, increase the heat.

Remove the tuna from the pan and let it rest for 5 minutes before serving. Turn off the heat once the tuna steaks are golden brown and start to flake at the edges. Transfer the tuna to a plate and allow it to rest for 5 minutes before serving with your favorite sides.

You can serve the tuna steaks with red beans and rice, or roasted potatoes.
Store leftover tuna steaks in an airtight container in the fridge for up to 3-4 days.

Tip: The tuna steaks will remain slightly pink in the center. If you prefer your steak more cooked, add an additional 1-2 minutes to the searing time.

Teriyaki Marinated Tuna Steaks Baked in the Oven

Preheat the oven to 232°C and line the baking sheet with aluminum foil. Move the oven rack to the middle and set the oven temperature to 232°C. Use a rimmed baking sheet and line it with foil.

Mix together teriyaki sauce, ginger, and salt. Pour 4 tablespoons (60 ml) of teriyaki sauce into a small bowl, add 1 teaspoon (2 g) of grated fresh ginger, and 1/2 teaspoon (2.5 g) of salt. Stir until the ginger and salt are well combined.

If fresh ginger isn't available, you can substitute with 1/2 teaspoon (1 g) of ground ginger.

Place the tuna steaks on the baking sheet and brush with the sauce. Use a paper towel to pat the tuna steaks dry, then place them on the lined baking sheet. Dip a basting brush into the sauce and coat both sides of the tuna steaks.

Bake the tuna for about 6-8 minutes. Place the tray in the preheated oven and bake until the edges of the tuna steaks begin to flake slightly. Note that the center of the steak will still be slightly pink.

You don’t need to flip the tuna as it cooks evenly in the oven.

Tip: It's recommended to bake tuna steaks for 4-6 minutes for every 1.3 cm of thickness. For instance, a 1.3 cm thick tuna steak might need just 5 minutes in the oven.

Let the tuna rest for 5 minutes and serve with your choice of side dishes. Baked tuna steaks pair wonderfully with steamed rice, roasted vegetables, and fresh pineapple slices.