Tuna Steak
Servings: people
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.
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.
Notes
ESSENTIAL TIPS
Important! This dish comes together in no time, so make sure everything’s prepped – table set, sauces, arugula, sides, and all – before you start searing the tuna. It’s best enjoyed immediately.
Which skillet? 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.
Can I have it without sauce? The mediterranean sauce is totally optional. The steak is also delicious simply served on its own, with some salt, extra virgin olive oil, and fresh herbs, or on the arugula salad with shaved parmesan on top.
Fresh tuna steak – 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. It doesn't have to be yellowfin, sushi-grade, ahi tuna - regular tuna is excellent too! You can substitute a frozen tuna steak but let it fully thaw in the refrigerator beforehand.
MORE TIPS
1. 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.
2. 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.
3. 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.
4. Get your skillet blazing hot – High heat = fast sear + flavorful crust without overcooking.
5. 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.
STORAGE
Let it cool down 20 minutes at room temp and store in an airtight container in the fridge for up to 2 days. You must refrigerate it within 1 hour from cooking it. It's best not to freeze this. You can enjoy leftovers cold or lightly warmed. Add them to a wrap, salad, or bowl.
