This tuna steak is fresh, bold, and incredibly easy to make – ready in just a few minutes and packed with lean protein. It sears beautifully in a skillet in just two minutes per side, making it a perfect weeknight dinner.
For more easy high-protein dinners, check out our taco bowl, tuscan cod, garlic parmesan chicken pasta, and chicken gyros.
Introduction
Ready to learn how to sear a fresh tuna steak to perfection? All you need is a hot skillet – well seasoned cast iron is ideal in theory, but in practice, nonstick is easiest – a splash of olive oil, and just two minutes per side.
Louise and I love giving our tuna steak a Mediterranean twist by serving it over a bed of peppery arugula, topped with warm sautéed cherry tomatoes and ribbons of shaved Parmigiano.
The bold, meaty flavor of the tuna is beautifully balanced by the brightness of the tomato, the bite of the arugula, and the salty richness of Parmesan. The result? A dish that’s effortlessly elegant, deeply satisfying (with over 50 g of protein per 200 g steak), and almost absurdly easy to make.
Ingredients
Find ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Fresh Tuna Steaks – Ask your fishmonger for center-cut steaks about 1 inch thick. Fresh is best, but frozen tuna works too – just be sure to thaw it in the fridge for a few hours beforehand.
- Olive Oil – Just a drizzle for searing; use a good-quality extra virgin if you can.
Mediterranean Sauce and serving suggestion (Optional)
If you're not totally sold on the flavor of seared tuna by itself, this sauce is a game-changer – fresh, zesty, full of Mediterranean flair, and ready in 5 minutes.
- Cherry Tomatoes – Lightly sautéed for a juicy burst of sweetness.
- Garlic – A couple of cloves for a fragrant Mediterranean base.
- Pitted Olives – Taggiasche or Kalamata are ideal for their rich, briny flavor, but any good olive will work.
- Capers (optional) – For a sharp, salty punch that takes the sauce to another level.
- Fresh Basil Leaves – Torn and added at the end for that fresh, herbaceous finish.
- Arugula – Peppery and fresh, it forms the perfect bed for the tuna.
- Lemon – You’ll use both the zest and juice for brightness and balance.
- Parmigiano Reggiano or Grana Padano – Shaved into delicate ribbons to top the salad.
How to make it
Tip: This dish comes together in no time, so make sure everything’s prepped – table set, sauces, sides, and all – before you start searing the tuna. It’s best enjoyed immediately.
Sear tuna – Heat a skillet over high heat (cast iron is best). Pat 2 fresh tuna steaks dry with kitchen paper. Rub steaks with 1 tablespoon extra virgin olive oil. Once pan is very hot, sear tuna 1½ - 2 minutes per side. Tuna should still be pink in the center. Place the tuna steaks on a cutting board and allow them to rest for 1 minute before slicing diagonally across the grain. Enjoy as is with a drizzle of olive oil, fresh thyme, and salt.
Make it a meal...
If seared tuna on its own isn’t quite your thing, this sauce will change your mind – it’s fresh, zesty, bursting with Mediterranean flavor, and comes together in just 5 minutes. But make sure to make it before you sear the tuna!
Mediterranean Sauce – In a small pan, heat 2 tablespoons extra virgin olive oil over medium heat. Add 2 cloves garlic and about 15 cherry tomatoes (halved) and sauté 2 minutes. Add 1 tablespoon capers and 8 olives (pitted and sliced) and finish cooking for 1 minute. Add 6 leaves of chopped basil and set aside.
Assemble the dish – Toss 4 cups arugula with the juice of ½ lemon, salt, and black pepper to taste. Divide between two plates. Top with sliced tuna. Spoon mediterranean sauce over steaks. Finish with ¼ cup shaved parmesan divided between plates. Optional: Feel free to add a drizzle of balsamic glaze.
Tips
- Choose the best-quality tuna you can find – Sushi-grade is ideal but not essential. A fresh, center-cut tuna steak from your fishmonger is a fantastic option. Look for a deep red color, a firm, meaty texture, and no fishy odor – that’s how you know it’s fresh.
- Pat it really dry – Moisture is the enemy of a good sear. Use paper towels to remove as much surface moisture as possible for a beautifully browned crust.
- Oil the tuna, not the pan – Lightly coat the tuna steak with olive oil instead of adding oil to the pan. This helps prevent sticking and gives a more even sear.
- Get your skillet blazing hot – Guys, listen here. A well-seasoned cast iron skillet is best in theory. But in practice, for most of us, myself included, a good non-stick skillet is easiest. Remember, skillet must be hot! High heat = fast sear + flavorful crust without overcooking.
- Slice against the grain – After searing, let the tuna rest for a minute or two, then slice against the grain for the most tender bite.
Questions
Fresh tuna would be best but frozen tuna steaks can be used. Make sure to fully thaw them in the fridge before searing them. Remember to pat tuna steaks dry to remove moisture and ensure great searing.
For most of us, a good non-stick pan with a thick bottom is the easiest and most reliable choice – the tuna won’t stick, and you’ll get that beautiful sear like in the photos. A well-seasoned cast iron skillet is another great option since it holds heat incredibly well. Just make sure it’s properly seasoned and you’re comfortable using it – otherwise, the tuna might stick and leave you frustrated.
Yes. You want a pink or even raw center (tuna must be very fresh for raw center), and well seared, browned exterior. Don't overcook it, it'll get tough and dry. Internal temperature should be around 120°C (50°F).
Let the tuna cool at room temperature for about 20 minutes, then transfer it to an airtight container and refrigerate. It will stay fresh for up to 2 days. Be sure to refrigerate it within 1 hour of cooking to keep it safe. Freezing is not recommended, as it can affect the texture. Leftovers are delicious cold or lightly warmed. Try them in a wrap, tossed into a salad, or served over a grain bowl for a quick and protein-packed meal.
More Easy Dinners
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Recipe
Tuna Steak
Ingredients
For the Tuna
- 2 fresh tuna steaks 1 inch thick, 6 - 7 ounces (180 - 200 g)
- 1 tablespoon extra virgin olive oil
- 4 cups arugula
- ½ lemon zest and juice
- ¼ cup shaved parmesan + optional baslamic glaze
For the Mediterranean Sauce (optional)
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic grated
- 16 cherry tomatoes
- 8 olives pitted and sliced + 1 tablespoon capers optional
- 6 leaves basil
Instructions
- Sear tuna – Heat a skillet over high heat (nonstick is easiest – well seasoned cast iron also great, but you must be comfortable using it). Pat 2 fresh tuna steaks very dry with kitchen paper. Rub steaks with 1 tablespoon extra virgin olive oil on both sides. Once pan is very hot, sear tuna 1½ - 2 minutes per side. Tuna should still be pink in the center. Place the tuna steaks on a cutting board and allow them to rest for 1 minute before slicing diagonally across the grain.
- Mediterranean Sauce – In a small pan, heat 2 tablespoons extra virgin olive oil over medium heat. Add 2 cloves garlic (grated) and 16 cherry tomatoes (halved) and sauté 2 minutes.Add 8 olives (pitted and sliced) and 1 tablespoon capers (optional), and finish cooking for 1 minute. Add 6 leaves basil (chopped) and set aside.
- Assemble the dish – Toss 4 cups arugula with the juice of ½ lemon, salt, and black pepper to taste. Divide between two plates. Top with sliced tuna. Spoon mediterranean sauce over steaks. Finish with ¼ cup shaved parmesan divided between plates.Optional: Feel free to add a drizzle of balsamic glaze.
Video
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