How to cook tuna steak

Do you like the sound of a tuna steak but aren’t sure how to cook it? Delicious, diverse tuna steak can be cooked in many ways. This fish makes for great recipes, including pan-fried, grilled and baked dishes. Follow this guide for cooking instructions, recipes, and seasoning ideas that will inspire you to serve up tuna steaks at your next seafood dinner.

Pan-frying tuna steak

One of the most popular ways to cook tuna steaks is to pan-fry them – it’s also one of the easiest. 

1. Brush the tuna steak on both sides with olive oil and your choice of seasonings. 
2. Heat the frying pan over high heat for around five minutes, or until very hot. Then place your tuna steak into the pan and allow to cook for around 1-2 minutes, depending on the size.
3. Flip the tuna steak over and allow it to cook for another 1-2 minutes on the other side.
4. Check the inside of the tuna to see how far it has cooked (keep in mind it will continue to cook for a minute or so once you have removed the pan from the heat).
5. Allow the tuna steak to rest for a few minutes before serving, perfectly complemented by a salad of your choice.

Grilling tuna steaks

Grilled tuna is a great choice for pescetarians at a BBQ since it adds a nutritious option to the grill. The preparation is similar to pan-frying, albeit with a few slight differences.

1. Preheat the grill to medium-high heat and lightly oil the rack, ensuring you take the necessary safety precautions.
2. Season the tuna steaks to your liking.
3. Place the tuna steaks on the grill and cover them, then heat for 3-4 minutes until it’s still pink in the middle. Grill for longer if you prefer your tuna steaks well done. 
4. Place the tuna steaks on a lined baking tray and bake for around 4-6 minutes per half-inch thickness of the fish or until it becomes firm and can be flaked with a fork.

Baking tuna steaks

An easy, fuss-free way to cook tuna steaks is to bake them. It involves very little prepping and can even be part of a nutritious one-tray bake, perfect for busy weeknights.

1. Preheat the oven to 200°C.
2. Brush the tuna steaks with olive oil and season them to your liking. 
3. Place the tuna steaks on a lined baking tray and bake for around 4-6 minutes (per half-inch thickness of the fish) or until it becomes firm and can be flaked with a fork.

Tuna steak cooking time

The cooking duration for tuna steaks depends on how you prefer your tuna to be cooked and the cooking method. Much like a regular steak, tuna steaks can be cooked to your liking and are perfectly fine to be served pink in the middle. That being said, however, it is still important to take safety precautions when cooking tuna. Many chefs suggest tuna steak should be firm on the outside and easily flake apart when tested with a fork. It is recommended to cook until the internal temperature reaches 70°C before serving.

Other recipes

If you want to keep your protein intake high but want to lower your meat intake, tuna is a great addition to your diet. You can also opt for one of these many fish and seafood recipes to satisfy your craving for some seafood.